CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

5 sets of: (quality but there is strength to be made here)

5 single arm push press

5 single arm OH walking lunge

5 single arm DB row

*For the row, bend over with feet side by side like a regular barbell row and keep back flat, shoulders square to the floor.

Go heavy as you can on this with good form.

This warm up is a sneaky workout. Treat it as if it were written in as a workout please.


A: Push Press (5-5-5-5-5 @ 12X3)

Stick to the tempo on this. Makes it tough with pausing on shoulder and the holding OH

B: Overhead Squat (2-2-2-2-2 @ 32X1)

rest 2min between sets.

less reps than last week. Try go heavier.

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