CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock to go through @ moderate pace:

10 sit ups

:45 row or AB

:30 double under practice

20m bear crawl

15m SA OH walking lunges (swap arms half way)

then prep for the tabata-ish workout…

A: Metcon (AMRAP – Reps)

For total reps. : :20 on, :20 off alternating between the following movements for a total of 32 intervals total (not each). You’ll end up doing each movement 8 times in total.

-box jumps

-wall balls

-FLR on floor

-KB swings

*You pick weight and height. Challenge yourself, but keep safe and keep moving.

This is the same format as last weeks workout… Score is total reps.

Cool down

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.


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