CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

30m high knees (up and back)

30m butt kicks (up and back)

15m burpee broad jump (jog back)

15m inch worm (jog back)

*Work with a buddy. Swap every movement. While one works, the other holds a plank

Then 5min of some dynamic flow style stretching

Then before getting into WOD, some skill work.

Metcon (Time)

3 rounds for time of:

3 legless rope climbs

30 wall balls
Scale is legless as high as you can go, or legs. If that isn’t there, scaled rope from laying to standing.

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