CrossFit 42 South


CrossFit MSD – CrossFit

A1: DB Push Press (5×8-10 controlled eccentrics )

every 2:00

Make this a challenge. Working on stability with the DB’s as its much harder than a barbell. Controll the entire eccentric phase to strengthen your shoulders.

W/UP: Warm-up (No Measure)

15:00 min EMOM:

1- :45sec KBS

2- :45sec 3 push ups + 6 air squats

3- :20sec AB sprit + 3 fast burpees

A2: Ring Rows (5X ME Unbroken )

Every 2:00

Alternating with A1

Set incline so its tough for 8-12 reps. If you are completely horizontal keeping perfect body position and pulling all the way to your chest then you can incline your feet with a box/bench to go slightly inverted.

Done correctly these arn’t a scaling option to pull ups. They are their own awesome exercise working horizontal pulling strength.

B: Metcon (Weight)

2-3 SETS OF:

10-15 hammer curls

15-20 banded tricep push downs

-rest as needed (not too long)-

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