CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Tabata Thursday. Throwback Thursday.

Warm-up

Warm-up (No Measure)

2min plank hold

100 skips

1:30 plank hold

100 skips

1min plank hold

100 skips

:30 plank hold

Then hit 5-8 reps of each movement in todays tabata work.

The above warm up is meant for midline work.

Metcon

Metcon (4 Rounds for reps)

Tabata the following for max reps/cals

1) Rowing for cals

2) double unders

3) Sumo deadlift high pull 40/30kg

4) Wall balls 9/7kg

-Rest 1min between each station. You can start on any movement based on the numbers in the class.

Cool down

As a group….

:30 dragon

:30 lizard

:30 kneeling hamstring

:30 pigeon

x3 each side….

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