CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

10 leg swings fwd

10 leg swings lateral

10 pass throughs

10 OHS (active shoulder and good ROM)

Then 4 sets of:

:15-:20 active hang

:15-:20 handstand hold

Then build up deadlift to workout weight. Before doing the following:

3×5 deadlifts

3×5 push ups/HSPU

*Should pratice some HSPU here but don’t hit fatigue.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
100/70kg

HSPU scale options:

-1x Ab mat

-10-7-5 Kick up + slower lower

-Legit push ups

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