CrossFit 42 South

Thursday – Handstand/Double under skill + aerobic interval training


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

today no fluffing about. Just getting straight into it.

Getting some aerobic work in before class if able.

15m tippy toe walk

15m bear crawl

X2 sets

then straight into the skill AMRAP

A: Metcon (No Measure)

Skill focus AMRAP:

10min of:

10-20sec wall facing HS hold with shoulder taps (each tap = 1 rep)

20-50 double unders (cap at :45sec)
* The wall facing shoulder taps are going to be a great way for yoou to learn how to shift your weight to carry over to HS walking.

This can be done in a pike position on a box too if wall facing is a little challenging for you. You can still just wokr on kincking into HS if that is still tricky for you also.

B: Metcon (Calories)

Aerobic Intervals:

4 sets of:

1:30 row

-rest 1min-

1:30 AB

-1min rest-

1:30 ski

-rest 1min-

1:30 Assault runner

-rest 1min-
Score will be your lowers cals on each machine added up like previous weeks.

So you might get 33,30,31,27 in your first round but end up dropping back to 20, 18, 19, 17. Your score would be the lowest numbers added up. The incentive is to go as fast as you can while beng able to hold onto that pace. You need to work for it, it wont come easy. Do what YOU are capable of doing though.

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