CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Starting with 5min mobility flows then we will be able to pretty much get into it.

then a few min to dial in some of the skills and talk about the correct stimulas today which is a smooth effort, focus on form on the skills in this session as well as smooth breathing.

A: Metcon (No Measure)

40min LONG easy-moderate pace skill AMRAP:

2-3 rope climbs

600/500m row

10-15 TTB

10-15 KB swings

22/16cal AB

10-15 no push up burpee

10-16 dumbell by sides box step ups alt legs (don’t have to use DB if a true step up is hard for you)

50-100 DU

1min to stop and NOSE BREATHE ONLY, stay still or walk around.
If you find that you are having a hard time stopping to nose breathe, your breathing is either off or you went to fast on this long session today. Focus today on the skills in this workout, but also being a smooth breather. Breathing into your belly, not shallow into your chest

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