CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock RTW easy-isn effort :30 row/run/skip/AB/ski etc

After each :30 effort complete the following:

:10sec hang from bar

:10sec deep squat hold

:20sec of a quick hip or lunge type movement flow

Then getting back onto rower/AB etc.

*This is the same general cardio and movement flow style warm up from last week…

A: Back Squat (3 x 8 @ 20X1)

go every 2:30

You will have 7min to warm up to your first working set before we put the clock on.

Goal is a touch heavier than last week. For those who didnt do last week, the weight should be about 7/10 effort and same weight across all sets.

B: Metcon (AMRAP – Rounds)

15 min EMOM:

1) 15m DB FR walking lunger 22.5/15kg

2)30-60 Double unders

3) :30-:45sec FLR on floor
Goal is that this is tough but manageable for all 15min.

Start on different stations so we dont need to have as many sets of DB’s out and there is plenty of space to lunge and double under.

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