CrossFit 42 South

Tuesday – Squats and partner AMRAP

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min aerobic work (any machine)

1min movement flow

x2 sets

A1: Turkish Get Up (2×3 /es)

-Rest :30sec-

A2: Lateral step ups (2×8/es )

focus on heigh to challenge hip and ankle mobility while building single sided strength. controlled lower .

This warm up is a little longer with the focus on single sided strength imbalance improvements before we get into our big lift for the day

A: Front Squat (5-5-5-5 @ slower down than up )

-Rest 2:00-

B: Metcon (Calories)

Partner AMRAP:

12min AMRAP:

max cal AB

-rest 1:00-

12min AMRAP:

Max cal row

*Before switching your partner must complete 4 DB Box step overs + 4 burpees 24/20″ 22.5/15kg.

You can switch as soon as the work is done or allow more time before switching it is up to you and your buddy.
Score is total calories added up for the day. One athlet can go RX while the other scales as needed, that is totally okay.

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