CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

General movement flow to get going

then prepping for A. Think of A as an extended warm up. challenge yourself but stay below your threshold on this. Saving your efforts for the bench and deadlift

A: Metcon (No Measure)

3 sets for quality:

5-8 strict pull ups

:30 hollow hold / bent hollow (no arch in lower back)

3 wall climbs

6-10 TTB (linking reps only, dial back height if you are not able to link them)

1:30 on any cardio movement your choice

B: Bench Press (15min to find a 1rm)

*Must have a spotter when things get heavy

**If you are new (beneched press a less than a total of 5 sessions) build to a touch set of 5, not a 1rm.

C: Deadlift (15min to find a 1rm )

*subtle little flexion of the spine as it gets heavier is okay, but work for holding the best possible form you can.

The coach will stop you if you are moving poorly with the heavier weight.

No ego…

***If you are new (deadlift less than a total of 5 sessions) build to a touch set of 5, not a 1rm.

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