CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min general aerobic work to get warm, get a huff and puff up.


3 sets

15 banded good morning

10 DB push press

10 DB deadlifts

A: Farmer’s Carry (5 x 45m )

Go every 2:30

Today the goal is using the same weight as last week but adding an extra 15m.

:30 extra rest from last week also.

These should be getting really tough. But you should also feel you are getting stronger too.

B1: close grip bench press (5-5-5-5-5 @ 21X1)

Rest 1min

Add 1-2.5kg from last week.

B2: Bent Over Dual KB/DB Row (5×8-10 @ 11X1)

-Rest 1:00-

Progress in form over load. Meaning better ROM, better back positions etc. If form felt good last week and weight was easy then increase.

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