CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Try get in 3-5min of aerobic work in before class.

3 sets of:

10 single leg RDL alt @ 2020

:20-:30 hollow hold

*increase weight each set if form allows

then take 7min to build to a tough, but NOT A MAX single on the DL. This should be heavy, but still moving the weight with perfect form and moving the weight pretty fast from the floor.

B: Metcon (2 Rounds for reps)

10min AMRAP of:

10 deadlifts 100/70kg

15 ab mat sit ups

50 double unders

-rest 5min

10min AMAP of:

5 strict pull ups /ct

:40-:50 FLR on floor

Score is reps on each round. Every :10 second = 1 rep on the FLR today.

So at the end, just add up your rounds and multiply by the reps in each round.
Adjust the weight as needed and scale back the TTB and DU as needed to please. Should be aiming for 4-5 rounds on the first part

Perfect pull ups. not kinda strict because you are trying to beat someone or get a better score.

Good FLR too.

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