CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

:10-:15 active hang on bar

:10-:15 dead hang on bar

10-15m bear crawl

10-15m inch worm

A: Metcon (AMRAP – Reps)

For total reps/cals: 8 rounds for total reps/cals combined of:

:30 AB for cals

:30 rest

:30 burpees

:30 rest

:30 row for cals

:30 rest

:30 wall climbs (1 WC = 5reps)

:30 rest
This is a very ‘simple’ and ‘easy’ workout to do Rx, but that doesn’t mean it won’t require effort to accumulate a good score.

Go hard enough every :30 work interval to get the cals and reps up, but not so hard that you are unable to keep going. This is a long workout.

do your best on the WC. Quality over trying to just pump out reps please.

Note that :30 isn’t really long, so be on your game, hustle between movements, be quick on and off the rowers and AB to allow time for the next person to get on etc.

Enjoy 🙂

B: Metcon (No Measure)

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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