CrossFit 42 South

Tuesday the 18/08/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

4 sets of:

:15-:20 active hold

:15-:20 hollow hold

10 band pull a parts

20 double unders

Strength

Barbell row (supinated grip) (7-7-7-7-7-7)

Keep back in extension throughout the entire set. A little movement is okay just no hitching or jerking style reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

15 t2b

5 burpees

15 c2b pull ups

5 burpees

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