CrossFit 42 South

Monday


CrossFit MSD – CrossFit

MSD Christmas party this weekend. Be sure you have RSVP and put your money in the container next to the computer and mark your name down, please. m

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick mobility flow to losen off and ready

5 inch worm

10-15 lunge steps

x3 sets

Strength

A: Back Squat (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

B: Shoulder Press (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

Metcon

C: Metcon (Time)

60-40-20 air squats

30-20-10 push ups
Scale reps back as needed. Idea:

40-30-20

20-15-10

Keep reps legit. Scale push up with inline reps if needed.

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