CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

general movement flow to kick start the session

2sets of:

8 SL RDLs/es (DB by side, but no weight if balance is off)

:10-:20sec side plank/es

A: Metcon (No Measure)


10 box jumps (step down) pick your own height

10m bear crawl
Focus on jumping and landing high on the box. Trying to be as athletic as you possibly can. Keep hips and shoulders in line with the floor on the bear crawls.

B: Metcon (No Measure)

30min grunt/grinder work:

15m sled push + 15m arm over arm sled pull (using same weight)

15m bearhug sandbag carry

15m SA farmers carry/es

:30sec heavy front rack hold

1:00 east air bike spin
If you can pick up the sandbag to bearhg it, preform a heavy dual KB FR hold carry or a heavy goblet hold carry.

Working on some sled pulls for something different. Attach the rope under the weight plates. Keeping a good arm over arm action on the pulls.

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