CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement work to get going as normal then a few minutes to prep for the AMRAP then at it.

Today is all about quality and keeping the pace for the 45min rather than rushing to get a ‘good score’ and having your movement quality go down hill.

You should be able to walk away from this session knowing you’ve worked out, but not feeling all kinds of F’d up.

A: Metcon (AMRAP – Rounds and Reps)

45min AMRAP @ 75% effort:

10-20 cal row/AB

25-50 double unders

20-40m bear crawl (slow and control)

10-20 cal AB/row

15 KB swings (you pick weight)

2-5 wall climbs

10-15 strict TTB / close as you can / knees up as high as you can
control the lower on the wall climbs and actually climb all the way up, don’t shuffle hands into the wall before walking them back)

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