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.

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

Then get in a few reps of each movement to prep for the workout.

Workout starts 5min after the warm up, so get your shit together quickly..


A: Metcon (Time)

5 rounds of:

10-20 TTB

10-20 dual DB front rack squats

10-20 box jumps 24/20″

:10-:40 side plank es

-rest 2min

*Score is total time after last side plank (don’t minus off the rest times before that)
There will be a 30min cut off. This is so you pick the reps/weights/difficulty that suits YOU and allows for rounds to be completed within 5min (including the rest time). Each movement should take no more than 1min. If it takes you 2min to complete 20 TTB/FS/BJ then you are doing more reps than you can handle and are most likely spending more time resting than actually working.

So, by doing more than you should be doing and getting time caped is really do less than what you could be doing as you didn’t finish the workout.

Be smart, scale to suit your level and get a good workout in.

B: Metcon (No Measure)

Run the subdivision circuit. Follow path around, go in and around the colder-sack then back.
If you are a “slower” runner, and please be honest with yourself, scale the distance back a bit so you can keep an effort in which you are running the entire time at the same speed from start to finish.

This is only approx 1.2km

We aren’t timing as we don’t want you to hit this as hard as possible. The goal is we build your running pace over the weeks/months.

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