CrossFit 42 South

Monday: A new week of Awesome


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Then lunge/hip mobility flow for 2-3min to losen up

5 single arm front rack Kb squat (weak side)

:20-:40 side plank (weak side)

5 single arm front rack KB squat (strong side)

20-:40 side plank (strong side)

x2 sets

For the squats tempo is 3330

Strength

A: Back Squat (3×10 @ 21X1)

-rest 2min

Same as last week. Add 2.5-5kg. Don’t max out today. Leave room for growth

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

Add 1-2kg. Don’t max out and leave room for growth

Metcon

Metcon (Time)

5 rounds for time of: (18min cap)

10-20 wall balls

10-20 no push up burpees

:30-:60 FLR on floor
18min cap…

Scale the reps as needed so you are going to finish within the time cap. Challenge yourself, but be honest with your ability.

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