CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic work to warm up


10 min working on rope climbs as a skill, we will gather round the ropes and work on some skill work. For those who have them, the goal is practicing smoother cleaner reps. Getting up in 2-3 bites is the goal.

If you are ninja, practice legless rope climbs.

A: Metcon (No Measure)

35min easy-moderate pace:

1:00 ski

15m high knees

15m butt kicks

10 cossack squats (alternating)

1:00 row

10 SA high pulls (ROM over weight)

15m SA OH carry/ES

1:00 AB

20m bear crawl (10m up, 10m back)

10 inch worms
If you did yesterdays workout and plan to come in tomorrow for 12days of christmas, we suggest you take this session easier to avoid any injuries or over training type injuries.

If you want to though, you can step up the intensity.

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