CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

8min on the clock to mix it up on:

15/10cal row or AB

50-100 single skips

bear crawl 10m

crab walk 10m

10 wall balls

Then we will build into our squats for the day

Strength

Back Squat (5×10)

Slower down than up. Same weight on all the sets. We will work in some 8s next week.

Don’t neglect the tempo. This is very important.

Rest 2-3min between sets.

midline/accessory work

4-5 rounds of:

6-10 strict TTB (slower down than up) Aim for legs closer to straight than not

10 horizontal band rotations* (es)

*Start standing with a band looped around the rig around bellybutton height. Then standing next to the rig, you’ll hold the band with straight arms in front of you, trying to resist the band pulling you towards the rig. You’ll then rotate slow and controlled away from the rig then back to the middle.

We will show you how to do this on the day.

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