CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warmup: 5min mobility flows as a group then getting straight into long aerobic session

A: Metcon (No Measure)

45min easy AMRAP:

1:30 row/AB/Ski

100m dual KB front rack carry

100m farmer carry (with same weight as above)

1:30 row/AB/Ski

20m walking lunge + rotation /es

20 band good mornings

1:30 skipping

10 pallof press /es

1 TGU /es
Like last weeks long session. This is good for building your aerobic capacity as well as starting to help you in long WODS and with lower intensity, this means it will beat you up less and allow you to recover so we can hit the ‘hard WODs’ harder!

If you are feeling a bit beat up, take this as easy as needed. If you have missed session, go as hard as you like, just go at a pace that you can hold for 45min non stop.

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