CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

:30-:45 wall sit

10 scap pull ups

3 inch worms + a few push ups on each rep

A: Back Squat (5-5-5-5-5 @ 30X1)

-rest 1:00-

progress weight from last week with good form being the MAIN focus. Start around last weeks 3rd heaviest set of 5 and build by feel.

A2: Strict Chin ups (5x ME @ 21X1)

-Rest 1:30-

Chin up is palms facing towards you. This is called a supinated grip.

Be sure every rep starts at a full lock out.

B: Metcon (AMRAP – Rounds and Reps)

16min AMRAP for quality movement:

10-15m broad jumps (stick every landing)

15-30m bear crawls (slow and controlled)

:20-30 side plank /es

10-16 cossack squats (quality and ROM focus)

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