CrossFit 42 South

WOD: Monday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM of:

1) row 17/12 cal

2) 15 hollow rocks or :30 hold

3) 15 straight jumps + 15 star jumps

4) 15 band pull a parts

*Scale reps as needed. This is meant to feel a little like conditioning today.

Strength

A: Shoulder Press (5-5-5)

:5 hold overhead, :3 lower back to shoulder, fast press out.

B1: Single Arm Dumbell Press (4x 9-12 (es))

Use DB or KB for this today to find the right weight for you.

Start on the non preferred arm then match on your strong arm.

Try to find a weight and keep it the same. Controlled tempo.

B2: single arm DB/KB row (4x 9-12 (es))

Use DB or KB for this today to find the right weight for you.

Start on the non preferred arm then match on your strong arm.

Try to find a weight and keep it the same. Controlled tempo.

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