CrossFit 42 South

Wednesday (bring long socks or knee sleeves to protect shins on rope climbs)

CrossFit MSD – CrossFit

Warm-up (No Measure)

Straight into:

3 sets of:

5-10 v-ups / tuck ups / best you can do ups

3-6 no push up burpees

then straight into the 45min work. You’ll have a few min to set up etc.

A: Metcon (AMRAP – Rounds)

45min easy pace:

1:30 cal row/AB

15 KB swings

20m bear crawl

:10-:30 side plank /es

1:30 cal row/AB

1-2 rope climbs
Goal is you are just moving, practicing your breathing under slight fatigue and getting in some skill on the RC.

Don’t go out hard on this. You should keep your effort easy-moderate and be able to keep going for the full 45min. This is a longer non stop aerobic session with a mix of movements.

Embrace the slower pace, not for time workout.

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