CrossFit 42 South

Wednesday – Functional bodybuilding work

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10m bear crawl

10 banded face pulls

:10-:20sec single arm KB bottom up hold/es

A: Bench Press (6-6-6-6 @ 31X1)

Every 2:30

OWN the tempo. Heavy as good form allows. Progress from last weeks 3×8. Same total volume of reps but less reps per set.

B1: Single arm landmine press (3X 6-8/es @ slower down than up. )

-Rest 1:00-

Progress in reps or weight from last week while keeping solid form.

B2: single arm DB/KB row (3X6-8/es @ slower down than up )

-Rest 1:00-

As above

C: Metcon (No Measure)

2 sets for the pump to cash out for the day:

15-20 close grip incline push ups

15-20 banded tricep push downs
No rest between moving from the push ups to the push downs

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