CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

quick general mobility/movement flow to restore ROM

2 sets for quality:

:20-:30sec hollow hold

:20-:30sec top of ring support (full lock out)

then going into the AMRAP, we will talk about the skills as we start to go like the RC.

Start at any point in the workout to have a nice flow.

A: Metcon (No Measure)

45min AMRAP:

10-15cal row

:20-:30sec side plank/ES

10-15 cal ski

10m bear crawl fwd + 10m bear crawl backwards

10-15 cal AB


50-100 skips

10-15 box jumps

100-200m run

1-3 rope climbs (legless in a ninja on first rep)

*number of reps based on your ability.

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