CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock

:45 AB/row

6-10 ring rows @ 20X2 (stick to tempo)

1 TGU /es

A: close grip bench press (5-5-5-5-5 @ 30X1)

-rest 2min**

**In rest time, get in 10-15 band pull a parts like we have been doing in previous weeks. focus on keeping arms straight, not shrugging up and getting good movements through the scaps and working on good posture.

B1: strict ring dips (5XME UB)

-rest 1min-

Do not do ring dips if you can’t get 6+ reps. Scale with small band, work on self assisted dips on boxes or work on the basic and humble push up.

B2: single arm DB/KB row (5x 6-8/es @ 20X1)

-Rest 1min-

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