CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Long moderate intensity aerobic work. Don’t go “hard” on this please. Go at a smooth pace that you can maintain. This pace is going to be different for everyone.

This is good for recovery, building your aerobic capacity (ability to breathe and get blood moving around the body faster) which will help you recover better between workouts, which means you can make better gains on the “hard” effort stuff.


Warm-up (No Measure)

A few mins prep before getting into our “feel good” moderate intensity workout.


Metcon (No Measure)

42min EMOM of:

1) :45 rowing

2) :45 skipping (can throw some DU in)

3) :10-:25 side plank (es)

4) 5 inch worms + 1-2 push ups

5) :45 AB

6) 10 ring rows + 10-15 air squats

7) Stop and take 5 big slow breaths. In nose, out mouth.

Go at a pace that is repeatable and sustainable. If that is getting 20cals on the rower for you, then that’s okay. But if you are sprinting to hit a certain number, that isn’t the intention.

No scoring to make sure everyone sticks to the prescription of long, moderate pace aerobic work.

Cool down

A mobility flow as a group to finish

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