CrossFit 42 South

Wednesday – 1rm front squat + Partner conditioning work

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start

2 quality sets of:

10 DB by side reverse lunges/es

*working on getting in some single leg work to get you primed for heavy squatting.

then into front squat barbell warm up

*during the warm up time, spending time on mobility if needed to improve that front rack position.

A: Front Squat (Build to 1rm in 15min )

No tempo, just good quality reps

B: Metcon (Calories)

Partner Conditioning:

2 rounds of (32min total)

Tabata ski

Tabata row

Tabata run

Tabata AB
*Score will be your total calories added up at the end. Write down yoour calories after finishing each machine then add it all up at the end.

There is no rest between intervals. The tabata clock will run for 64 total intervals. It is up to you and your buddy to be quick on transitioning from one machine to the next.

Tabata is :20sec work, :10sec rest x8 sets. Switch every interval with your buddy. As in every :20sec interval not every full tabata interval block.

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