CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of quality:

10m bear crawl

10 banded face pulls

:10-:20sec single arm KB bottom up holds/es

A: Bench Press (8-8-8 @ 31X1)

EVERY 2:30

OWN the tempo. heavy as good form allows

B1: Single arm landmine press (3×8 /es @ slower down than up )

-rest 1min-

B2: single arm DB/KB row (3×8/es @ slower down than up )

-rest 1min-

C: Metcon (Weight)

3 sets for the pump:

12-15 DB bicep curls

12-15 banded tricep push downs

all at a slower eccentric than the concentric for the tempo. Keeping it strict

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