CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10m inch worms

10 DB RDL (DB /hand) PERFECT form

5-8 strict knees to elbows (knees actually touch elbows, this is harder than you think)

x3 sets

then building up your DL

A: Deadlift (5-5-5-5-5 @ 21X1)

-rest 3min****

In rest time, get in 1-2 rope climbs

Start about 75% 1rm and build by feel with GOOD FORM…..

B: Metcon (No Measure)

3 sets for quality… :

15m DB by side walking lunges

30m DB front rack carry

45m farmer carry

-rest 1min
pick a weight that challenges you but allows you to do each movement UB. You can take :10 between each movement if needed to reset grip… Challenge the weight you use.

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