CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow to start. It’s been a big week. Let’s loosen off.

Then 3 sets of:

5-8 goblet squats (slow and controlled)

3 broad jumps (each jump gets bigger) Landing in the bottom of a squat like a heavy snatch or clean


Back Squat (5×8)

Slower down than up.

Rest 2-3min between sets

Aim to add weight from last weeks 5×10. Make sure you stick to the tempo and use the same weight on each set.

Next week we will be doing 6s.

Accessory work

4-5 rounds for quality of:

10-12 DB biceps curls

10-12 triceps push downs

:10-:30 hanging L sit (scale to tuck hold)

Slower down than up is the tempo for curls and push downs

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