CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 sets with a buddy

One person bear crawls 15m then inch worms 10m while the other is either rowing or AB at a moderate pace.

then core work:

3 sets of:

:20-:30sec FLR on floor

:20sec seated pike leg lifts

10 pallof press with rotations (once arms are straight, you will rotate the body AWAY from the attachment point)

Then we will get into the EMOM.

A: Metcon (AMRAP – Rounds)

35min EMOM:

1) 20/15cal row

2) 10 DB box step on and overs 24/20″ 22.5/15kg/hand

3) 20/15cal AB

4) 50 double unders

5) rest/recover to go again
To clarify, this isn’t an easy feel good session. This is a challenge. Push yourself, see what you are made of type of session.

Scale the reps as needed.

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