CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Hope everyone who has completed 17.1 is feeling good and ready for another week of training……
Well done to everyone who competed and good luck to those who still need to do it.

Warm-up

Warm-up (No Measure)

10min AMRAP (easy pace)

5 down dog to up dog

5 single arm thruster (es)

10 band good morings

10-15 hang from bar (supinated grip)

Strength

Back Squat (5rm)

No tempo, just get after it. You are a beast that has been kept in a cage, its time to see what you can do when set free.

Quality reps as always please. Good depth, etc.

Metcon

Metcon (AMRAP – Reps)

double alternating tabata of:

1) KBS 32/24kg

2) Pistols (alternating)

*Double tabata interval will be 16x :20 work, :10 rest.

You score is the total reps completed.
Scale options for pistols will be:

-pistols to low box

-cossack squats

-Step ups 24-30″ (no push off back leg)

-lunges

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