CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


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


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:



-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


Ask your coach for some good go to here.

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