CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

Then lunge flow + down facing dog mobility flow x 3 rounds

Then take 3-4 sets to warm up the WOD:

3-5 thrusters (light – workout weight)

2-4 push ups (slow down and up)

30 single skips + 10-20 DU

*slow push ups in warm up for joint and tendon health prep


A: Metcon (2 Rounds for time)

Every 4min for 20min (5 sets total)

10-15 thrusters 40/30kg

10-20 push ups

20-60 DU

Score is fastest and slowest, but goal is to have each round at a similar pace. Not a crazy fast round and really slow round.
Pick rep numbers that allow you to complete each movement within 1min so you get rest time. Doing this rx for the sake of it and not getting any rest time is not doing the workout Rx as the stimulas is completly different. Check your ego and get a better workout.

B: Metcon (2 Rounds for time)

200-400m run

-rest 1min

Score is fastest and slowest rounds.
Goal is each run is the same pace. Not really fast on the first effort then really slow on the last.

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