CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

3-5 inch worms

6 jumping lunges (height and stick landing)

So for the jumping lunge, push of both legs as hard as you can to jump as high as you can but try to be smooth and fluent on this.


A: Single leg deadlift (5×10/leg @ 21X1)

-rest :30 between legs and 1min between sets

Progress in weight and quality from last week.

Stick to the rest!

B1: strict pull up (5x 3-6 @ 31X5)

-rest :15

This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.

B2: dual kb front rack reverse step lunge (5x 10-14 @ slower down than up)

-rest 1min

alt legs each rep. Each step is 1 rep. Keep elbows down and in, don’t rest the KB on top of your shoulders to make it easier. Challenge your midline and upper back as well as the shoulders.

Then focus on good lunges.


C: 2:30 max cal Air bike (Calories)

2:30 max cal AB

Go get it…..

Score is total cals

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