CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10 band pull a parts

:20-30 side plank (es)

:20-30 tuck hollow hold

Then somewhere before the metcon, you should get after a few mini rounds of the EMOM to get a taste for it


Single Arm Dumbell Press (3×8-12 Each side)

progress this from last time. Slower lower than up.


Metcon (AMRAP – Rounds)

EMOM for 28min

1) Assault air bike 16/11 cals

2) 20 wall balls

3) Row 20/15cals

4) Rest

Score is how many rounds you complete.
Be quick on and off the bikes and rower. We will try put you in groups based on height so you don’t have to adjust seat or feet settings to maximise your time while working.

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