CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Get in a few high effort rows in with a mix of some dynamic flow work. Think pass throughs, leg swings, down dogs, etc. We will take 5min for a general moving warm up.

We will then take a few warm ups to your weights for the strength work.

Strength/conditioning

5 sets of:

90m single arm farmer carry (swap arms every 15m)

:30 supinated grip hang from bar

:20 handstand hold (wall facing)

Finisher

When you are done with the above, get after the finisher.

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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