CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Partner warm up

One person holds a plank while the other completes 12 sit ups x 2sets

Then one person holds a wall sit while the other completes 10 goblet squats x 2 sets

then 20m bear crawl while the other hangs from the pull up bar x 2 sets

A: Push Press (10-10-10)

From the floor

Go every 2:30

First set needs to be pretty heavy but a few reps in the tank to be able to increase small jumps across the three sets. 10kg jumps is way to much, meaning the first set wasn’t heavy enough.

B: Metcon (Time)


(30min CAP)

60/40 cal AB (50 for M/F pair)

30 C2B pull ups

30 box jump on and overs 24/20′

60/40 cal row (50 for M/F pair)

30 TTB

30 box jump on and overs 24/20″

*AB and Row can be switched if large class.
One athlete working at a time, the non working athlete gets to chgill and rest.

High five change over is mandatory, so you can’t just yell at your poartner from the AB/Roweer to start pulkl ups/TTB.

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