CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

5 single arm strict press /es

10 single arm KB swings /es

40m bear crawl (up and back room)

10 v ups / tuck ups / sit ups

Then prepping for WOD….

A1: Metcon (Weight)

5 sets of::

Deadlift 10 reps T&G (building each set)

-rest :30

A2: Metcon (5 Rounds for reps)

Rope climbs 2-3 reps (1:00 or less to complete)

-rest :30

A3: Metcon (AMRAP – Reps)

10-15 TTB (in 1-2 sets max)

-rest :30

A4: Metcon (Calories)

Row or AB 1:30

-rest 1:30
Pace on the row and AB is an uncomfortable pace but not max effort pace. Go at a pace that would be tough for a single 3-4min max effort.

For the DL, start moderate-heay and buiild each set. This isn’t a 10rm attempt, just some good solid heavy deadlifts mixed with some huffy puffy and gymnastics.

Quality of movement over load and reps….

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