CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group for 5min to iron out any kinks then start prepping for the workout

A: Warm-up (No Measure)

40min @ a moderate grinder pace:

15m sled push + 15m arm over arm pull

3-5 over shoulder/ to shoulder/ pick up

1:30 moderate pace any aerobic machine (not easy not hard)

6-8 landmine press/es (moderate weight today)

:30sec goblet loaded wall sit/ no weight

1:30 any machine @ moderate pace

30m dual KB front rack carry

25-50 double unders/skill practice
*Quality movement today is the focus. Go heavy and tough on the weighted objects but with quality focus. Pace on the machines is moderate. Not hard but not too easy. Something you could hold for much longer but little faster than easy. Breathe smooth from start to finish.

At the end of this workout, you shuld feel like you have got in a solid training session but not feel trashed like you may have yesterday and allowing you to gear up for another solid workout tomorrow.

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