CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 rounds

15m bear crawl

3 broad jumps

5 goblet squats @ 32X1

A: Back Squat (5rm for the day (no tempo) in 15min)

If you arnt feeling it today, don’t force it please. If you are newer, you are better getting in sets of 5 reps at sub maximal, rather than trying to push yourself to far.

Be smart, have fun, see what you end up with.

B: Dumbbell by side step ups (5×10/ES @ slower down than up )

-Rest 1min between legs-

Heavy but perfect step up and down form. Controlled reps, not loosing balance, even work from side to side.

Use you regular strep up height which is box about knee cap or just above.

If this height is hard, don’t add weight.

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