CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

get here early? Row or AB or mix it up for 4-6min to get a bit sweaty.

3×3 TGU /es

*3 down facing to up facing dog between arms.

then we will have 10min to warm up and prep for the workout. We will all start on different movements to have a nice flow/share bars/rings etc as needed.

A: Metcon (AMRAP – Rounds)

36min EMOM:

1) 8-15 cal row

2) 3-6 ring muscle ups

3) 8-12 overhead squats 52.5/35kg

4) 8-15 cal AB

5) 8-15 box jumps 24/20″ sd

6) 6-12 HSPU

No muscle ups? work CTB pull ups and ring dips. Don’t have those? Scale that as needed. Kinda have muscle ups? Work a muscle up transition drill that is a challenge, but not so much your form goes to shit.

Same for the HSPU. Can use 1 mat only!!!!!!!! Otherwise, scale with PERFECT form pike HSPU or dumbell Z press or even just push ups done perfect.

Adjust the weight and cals/reps on everything else as needed please.

Set yourself up for a win today…..

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