CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get in, accumulate 5-8min for rowing/AB time please. We won’t start class till 5 past to allow you time to get some work in.

5 sets of:

:10-:30 top of dip hold

:10-:30 active hang

:10-:30 bottom of dip hold

10 wall balls

*Drop WB weight, height then just squats if needed to keep this a “warm up” and not a workout.

There is strength to be made here with the static holds. Appreciate it, and the results will come.

Then building into workout weight with a handful of push ups between sets.


Metcon (Time)

10 RFT of:

15 air squats

10 push ups

5 hang power clean and jerk 70/45kg

Rx +

6 strict HSPU

Cool down

5min easy moving before starting the stretches. Walking, biking etc.

1min pec / shoulder stretch on rig or use a band (es)

1min hip extesion (es) Try and reach for bag leg if you can

x 3 rounds

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