CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

then grab a buddy

one person holds a wall sit while the other completes 15m bear crawl + 15m high knees X3 sets

then 3×10 pallor press /es

*take the time to work that core and anti rotation strength.

A: Deadlift (10-10-10)

Every 2:00min

today we are working on T&G reps. Nice clean T&G reps.

Form over weight though. You shouldn’t be losing positions because you are getting tired.

B: Metcon (No Measure)

10min rope climb skill and practice like last week:

If you are a ninja, practice legless but working on good arm over arm big pull climbs. If your still working on your RC, just work with your coach to preform any drill that may help you. If you have rope climbs, work on making them clean and smooth.

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

-rest 1:00/:30sec between sides or as needed

Working on progrssing this from last week. Single arm strength work is really good for you.

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