CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min single arm OH hold (es)

-rest :30 between sides and sets

Then we will start getting into the workout

Metcon

Rest 5min between A and B

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 L pull ups

15 HSPU on 20/10kg plate deficit
L pull up scale:

-tuck

-strict

-strict with band

-ring rows

HSPU scale:

-no deficit

-Pike HSPU on box

-Pike HSPU no box

-Floor seated DB press (legs straight, vertical torso)

*Make sure to have hips over shoulders on Pike or as close too. This isn’t an incline push up.

B: Metcon (Time)

For time: (9min cut off)

30 burpees

50 box jumps 30/24″

30 burpees
Scale height on jump as needed.

Scale reps back on burpees to 20 or 15 as needed to meet the cut off.

Cool down

Put a band on the pull up bar and spend some time working some banded shoulder stretches.

Work the lats

Work the pecs

etc…

Ask your coach for some good go to here.

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