CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Quick general warm up as a group then straight into intervals 🙂

A: Metcon (Calories)

40min intervals fitness:

1min work/ 1min rest

alternate machines every round
Effort is moderate. It will get tough because you are going for so long, but should also feel like you could push a tad faster if needed.

This work is important, especially for those who train the entire week without a rest.

If you have missed a few sessions, your welcome to push a little harder.

B: Metcon (No Measure)

10min AMRAP for quality:

5 single arm TGU sit ups/ es

:20-:30sec side plank/es

:20-:30sec hollow hold/ bent hollow hold
*Take about :10-:15sec rest between movements to allow quick rest before next movment.

Single arm TGU sit up

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