CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min row

:30-:45 plank hold

10m inch worm

10 scap pull ups or hang from bar active hang :20

10 wall facing squats (hands up reach up)

then taking some time to dial in todays workout before we start


To get the correct flow on this workout and to allow everyone to do the workout in the order as written, we will stagger the starts by having 4 athletes go then on the next minute, another 4 going etc..

Just be sure that you are very quick to get on and off the AB please.

If there is 12 or less athletes, we will put a 1min gap between each wave of athletes to keep the AB minute more free.

Set up today should be as minimal as possible, meaning 4-5 boxes will be enough, just flip the height as needed. Same for the DBs.

A: Metcon (AMRAP – Reps)

3 rounds for total reps:

1min dumbell thrusters 22.5/15kg

1min burpees

1min pull ups

1min box jumps 24/20″

1min cal AB

1min rest
scale the weights, pull ups, heights etc to be able to get at least 10+ each each minute.

for the new athletes in today, there will be scaling options to suit your fitness level. We are all at a different stage in our fitness journey but we all share the ride together. We will meet you where you are at.

B: Metcon (No Measure)

cool down:

time for easy row, AB, walks etc…. Talking as a group, bit of mobility, get yourself feeling good after this tough workout

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