CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

4-5 sets of:

5-10 deep squats (aim to improve ROM)

:15-:30 side plank /es

3-5 down facing to up facing dog

:20 broomstick shoulder ext rotation es

*Do a couple rounds, then grab a bar out for front squats and get a round of this between a few warm up FS as well. On the FS while warming it up, Try use a full grip, not a finger tip grip to improve your mobility.

For the main sets, hold it how you feel most comfortable.

A: Front Squat (10-7-5-3 @ 20X1)

-rest 1:30

Each set get’s heavier.

Log each set seperate. so log your 10-7-5-3 in the sections provided below.

Front Squat

Front Squat

Front Squat

B: Metcon (No Measure)

20min Easy – moderate pace of:

500/400m row

30m bear crawl

1-2 rope climbs

20/15 cal AB

100m front rack double KB carry

100m farmer carry
For the carries, use the same weight. You’ll do the FR carry to the 200m point then farmer carry them back.

Goal is this is done at a pace that allows for good breathing and good movement quality. Go at an easy-moderate pace and this isn’t scored to force you not to try go to fast etc…

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