CrossFit 42 South

Rump day FriYay

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 down dog to up dog

6 lunge flow + rot (es)

9 barbell rows (:4 up, :4 down) (can add weight if perfect)

12 lunges (hands OH)

x3 sets


A1: Snatch grip RDL (10-10-10-10)

-rest 1:30

:3 lowers and : 3

If you did this last week, start your first set at last weeks heaviest set and build.

Perfect reps only.

A2: Step ups (DB each hand by sides) (16-16-16-16)

-rest 1:30 before A1

Box height should be knee just below the top of the box. So when your foot is on the box, your hip is slightly lower than your knee (like a squat). Use plates to get correct height if needed.

Make sure you stand all the way up before the other leg makes contact. Step down on the same leg you stepped up with. Switch sides and repeat for 16 reps total (8es).

Slower down than up is the tempo.


Metcon (AMRAP – Reps)

Tabata the following for max reps:

KBS 32/24kg
Tabata interval is 8x:20 work, :10 rest.

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