CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

then grab a buddy

one person lunges 15m while the other AMRAPs V-Ups x2 sets each

*yes working on those v-ups again

A: Bench Press (20-15-10-5)

-REST 2:00MIN-


Working on some higher volume sets again and finishing with a heavy 5 rep which will be less than your normal 5 reps due to all the volume.

Please, dont let form get sloppy otherwise you put yourself at risk of getting hurt.

A: Bench Press (15REPS)

A: Bench Press (10reps)

A: Bench Press (5REPS)

B: Metcon (No Measure)

10min on the clock for some rope climb work, If you are ninja practice some legless but working on good arm over arm big pull climbs.

If you are still working on RC, just work with your coach to preform any drill that may help you. If you have RC, work to make them clean and efficient.

C: single arm DB/KB row (3 x 10/es @ 11X1)

-Rest 1min/:30sec between sides or as needed.

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