CrossFit 42 South


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

When you get here, spend some time on some general aerobic work before class starts.

then 3 rounds

10m high knees

10m butt kicks

5 leg swings forward and back/ES

5 leg swings lateral/ES

the 2 sets:

10 pallor press/ES

20m single arm OH carry/ES (10m up and back)

then into workout prep

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 box step up on and overs with DB by side 24/20″ 22.5/15kg

run to end of driveway (approx 300m)
-Rest 5:00-

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 DB front rack walking lunge steps 22.5/15kg

15 box jumps 24/20″ (step down)

C: Metcon (No Measure)

Cool Down

10min active cool down. This is where for 10min you are still moving to actively cool down.

East bike, walk, row etc.

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