CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min AB or row

:30 plank hold

10 air squats

10 KB deadlifts (KB between feet) focus on good hip hinge and flat back

10 walking lunge steps

*all done at an easy-moderate pace. This is a warm up, not a workout. But should just start to feel like it’s getting tough.

then into A1 and A2

A: dumbbell strict press (3x 6-8 @ 30X1)

-Rest 1min-

A2: strict pull up (3x 6-8 @ 30X1 )

-Rest 1min-

If this rep range is easy, try CTB, but the :3 lowers will make it tough.

B : Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15 air squats or goblet squats

12 KB swings

:30 FLR on floor (accumulative time)
If you pick goblet squats, use the same weight you swing. You can pick whatever weight you like for the KB swings, as long as it allows you to stay UB, maybe 1 break here and there towards the later rounds. Same for the squats, 1 break here and there is okay, breaking a lot because you want to ‘make it harder’ is not okay .

The FLR, focus on pushing the ground away from you, keeping a good straight body position and breathing.

C: Metcon (No Measure)

5-10min walk or AB to cool down:

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