CrossFit 42 South

Monday: A new week of Awesome

CrossFit MSD – CrossFit


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


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 (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.

Comments are closed.