CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow for 5min

Then 5x20m (es) single arm farmer carry


Use KB or DB. If you need to, use the handles. Keep rest short between sets today. about :20-:30 between sides and sets.

Quality work

This isn’t timed or scored. Push yourself still. This will be a tough session. The focus is just on quality positions, good movement and developing some strength along the way.

Enjoy the process!

Metcon (No Measure)


5×12 KB/DB front rack reverse lunges

*:3 lower on each step

-rest 1min between sets


3 sets of:

-10-15 Floor seated DB/KB strict press (legs straight, vertical torso)

-10-15 bent over DB/KB rows

*:3 up and :3 down with no pause at the top or bottom.

-Rest :10-:15 between sides then 1min after a full round.


5 rounds of:

-:10-:30 chin over bar hold

-:10-:30 active hang

-:10-:30 top of ring support

-:10-:30 bottom of ring support

*Try to go from the pull up bar hold from top to bottom without dropping and same on the rings.

-Rest :30 after bar holds and ring holds
Scale as needed. Use light DB/KB or even just a fractional weight plate.

Use a band to help you keep chin over bar or do ring row holds.

Use a band to stop the wobble on the rings, but not to support your weight. Scale back to push up holds as needed.

Cool down

Get into a hip extension stretch and hold for 1min each side x 3-5 sets.

Be sure to pull your hips under and don’t flare your ribs up to the sky.

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