CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows

3 sets

30m SA OH carry /es

10 SA high pulls /es

*Heavy but good form for this.. Challenge yourself but good movement.

then barbell out and working on the PJ…

A: Push Jerk (6-6-6-6-6 )

~Rest 1:00~

Take from the floor. So you have to PC to get started.

Heavy but solid form….

B1: Dumbell Z Press (5X5-8 @ 40X1 )

-rest :30

This is the same as last Sat, goal is progressing in reps or weight as well as form.

B2: Pendlay Row (5 X 5-8 @ 30X1)

~Rest :30sec~

as above

B3: Strict Toes-To-Bar (5 X ME)

-rest 1:30

scale to knee to chest etc…

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