CrossFit 42 South

WOD: Monday


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

200-400m run

20-30m bear crawl

10-15 air squats

10-15 push ups

10-15 band pull a parts

Strength

A: Back Squat (5rm)

Find the heaviest QUALITY 5rm for the day…

By quality, I mean good form, solid ROM and something you walk away feeling proud about. Get after it!

B: Shoulder Press (5rm)

Find the heaviest QUALITY 5rm for the day…

By quality, I mean good form, solid ROM and something you walk away feeling proud about. Get after it!

C: strict pull up (3xME UB)

Rest 2min between sets. You first attempt will be your best attempt that you’ll score. On the remaining two sets, goal is to try keep it above 60% of your best attempt.

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