CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Today no fluffing about. Getting straight into our war up then straight into the intervals.

If you can, get here early to preform your own movement flows etc to be ready to go.

10min AMRAP:

15m sled push @ tough weight but move fast

:30sec HS hold practice/HS walking practice

10-15 perfect hollow rocks/bent hollow rocks/ just hold

then straight into intervals.

A: Metcon (Calories)

Mixed intervals:

40min of:

:30sec work

:30sec rest
Score today is your lowest number of calories on each machine totaled. So you may do 12 cal on each machine but end up dropping to 7 on each machine. Your score is then 28.

This is an incentive to go as fast as you can while working to mantain your pace. You will get no credit for getting 20 cals in one set. Your score is only as good as your lowest cals.

Alternate each set on each machine. Run. Row. Ski. AB

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