CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

6min cardio

then into 3 sets:

:15-:30 sec side plank/ES

2 TGU/ES

*quality work here.

A: Bench Press (15-12-9-6-3)

-REST 2MIN BETWEEN SETS-

Starting with some higher volume reps building into some heavier sets but under fatigue.

A: Bench Press (12reps)

A: Bench Press (9reps)

A: Bench Press (6reps)

A: Bench Press (3reps)

B: 50 strict C2B pull ups (Time)

Use a band if unable to get 5+ reps per set

We want the full ROM toaday, so chin over the bar isnt a scale today unless you dont have the ability even with a band to get chest to bar.

Good options today would be ring rows and pull up negatives.

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