CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min to bounce between AB/row/ski etc to generally get warm

then we will bring it in and start getting reps on the workout, focuing on getting in BJ, WB and KBS. We will allow a few min to start lighter and smaller and build it up to make it feel good before you go.

A: Metcon (Time)

5 RFT (20min cut off):

12-20 box jumps 24/20″ sd

12-20 wall balls 9/7kg 10/9′

12-20 KB swings 24/16kg
Try pick the highest number of reps you can handle whilst keeping this to more working time rather than ‘resting’ time…..

This cut off is allowing 1min per movement and a little bit of transition time. If you find that you are taking longer than 1min to complete the 12-20 reps you will want to reduce the reps/weights/height etc…

-RESTING 5:00 before B-

B: Metcon (No Measure)

16min EMOM:

1) 8-15 cals row or AB

2) 15-30m bear crawl (controlled)

3) 8-15 cals row or AB

4) 10-15m inch worms
This isn’t going to have a score attached to it so you can just work on your pacing and breathing. Goal is to pick numbers you can hit every single sound without failure at all…. There should be no drop in your pace either, meaning if you are aiming for 15 cals and the first round takes you :45 but the last takes you :55, you went to hard at the start. You would be better going all rounds at :50 or aiming for a lower number that you can hit again and again.

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