CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock

:45 AB/row

10-20m bear crawl (slow and controlled)

:15-:20 side plank /es

A1: close grip bench press (5-5-5-5-5 @ 30X1)

-rest 1min

progress on this still legends…..

A2: strict pull up (5x ME UB @ 21X1)

-rest 1:30-

If you can do 10+ reps, add weight so it is hard for 5-8 reps. If you can’t get more than 4 reps without assitance, use assistance today. If you can’t get reps even with assistance, do ring rows.

B1: DB floor press neutral grip (4X6-8 21X1)

-Rest :30sec-

B2: Band pull sprats (4 x 15)

-rest 1:00-

focus on good form, straigh arms, no shrugging up.

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