CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

10min EMOM of:

1) 75 single skips

2) :45 row/AB

*Each round switch from row to AB. So you’ll do 3 rows and 2 AB or vice versa.

Go at a moderate to hard pace to start prepping for the intervals.

Then we will hit some TGU.

3×3 each side.

*So hit 3 on one arm before switching. Rest :30 between sides.


Rest 8min between both. You can start on either AB or row. The rest is long enough you should be ready to go again. If the rest feels like too long and you feel like you “aren’t doing anything” then you went too slow.

In your rest, keep moving. Do some mobility flow, walk around etc. Work on breathing in through your nose and out through your mouth to try to bring your heart rate back down and control your breathing.

A: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.

B: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

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