CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work before class/ class will start 5min late to allow for extra time spent here as needed.

Then starting with 5min mobility flow as a group

then 2 sets:

10 banded shoulder external rotations /ES

10 banded shoulder internal rotations /ES

:20sec dead bug (lower back stays flat to the floor)

then some skill work on kipping before starting the workout.

A: Metcon (Calories)

3 rounds of:

5min AMRAP

30 c2b pull ups

max cal row in remaining time

-rest 3min-

5min AMRAP

30 TTB

max cal AB in remainder time

-rest 3min-

Then repeat both AMRAP’s again, Score is total cals completed….

One person working at a time. NON working athlete is just resting today

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