CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow as a group

Then 3 rounds of:

5 SA DB snatch

5 SA DB press

*all reps done on one sides before switching arms.

B: Metcon (AMRAP – Rounds)

30min EMOM:

1) 10-15 cal row

2) 5 strict press (heavy, but no failing)

3) 10-15 cal AB

4) 5 strict pull ups (weighted, BW, assisted)

5) 100-200m run
For the pull ups and press, pick options that are heavy and challenging, but not going to fail. Think the first weight you would use on a strict press day where you did 5-5-5 building each set.

For the pull ups, these are 5 tough reps, if you have more than 5 easy, add weight but still keeping it moderate effort. If you don’t have 5 reps, scale as needed to get to 5 UB while making it tough, but manageable for the entire workout.

B: Turkish Get Up (for quality: 4×2 turkish get up /es)

-rest :30 between sides.

Keep it moving, but focus on quality. Challenge the weight based on how you are feeling with it.

Comments are closed.