CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/Row

-rest 1min/walk around

1min slightly faster but still moderate

-rest 1min

:30 tough-ish effort

-rest 1min

3x:10 97% effort burst with 1:00 rest between

Use AB or rower. Can mix it up on the above…

A: Metcon (Calories)

10 sets @ TOUGH effort:

:30 row/AB (alt each set)

-rest 2:30***

***In the rest time you need to complete :30 worth of DU or DU practice. this can be done at any time during your rest.
These intervals are meant to be tough, but with the sneaky DU in the ‘rest’ breaks to add a bit more spice. This means you will only be resting 2:00 and your pace on the intervals should be keeping that in mind.

All that said, don’t go to easy. This is your chance to ‘send it’.

Score is total cals combined for the day

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