CrossFit 42 South


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group

Then get stuck into a long aerobic session

B: Metcon (AMRAP – Rounds)

45 min easy AMRAP

10-20m bear crawl

10-15 cal row

10-15m inch worm

10-15 cal AB

10-15 KB swings (moderate weight)

100-200m run
Going at a pretty easy effort. Yesterdays WOD was tough and deserves to have a good flush out to follow to allow for proper recovery. This is still a workout though, you are working more aerobic, focus on breathing, pacing yourself and staying smooth.

If you missed yesterday and feel like you need to ‘go hard’, do what you need to do, but keep moving for the 45mins.

Again, for those here yesterday, take this easy, don’t be a dick…BE SMART, trust the process and enjoy the long easy aerobic work.

Its REALLY good for you

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