CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

5-10 scap pull ups

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)

Then 3 sets of:

100m jog

10-15m high knees

10-15m butt kicks

Then time to go get the run

B: Metcon (AMRAP – Rounds)

10min EMOM

1) 5-10 strict TTB

2) 2-5 wall climbs
Perfect reps. Goal is build some gymnastic strength. This shouldn’t leave you laying on your back thinking WTF happened. This should leave you feeling good like you have done work to get stronger in body weight movements.

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
1.6km run time trial

If you normally scale your run, today I’d like you to have a crack at this one, just to see where you are at when we reset. No one cares if you come in first or last, just do what you can.

That said, if we feel you should really scale this back, we will help you with that.

Note that the times you have here are on the old 1.6km track. today we are on a the new track so this will effect your time, but give you something to build on for the next time we do this.

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