CrossFit 42 South

Wednesday

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

NOTES:

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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