CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow as a group

Then 3 rounds of:

:30 lat stretch (es)

5 down dog to up dog

5 kang squats

Then get a few wall balls in before we start. The Metcon today is tough, but will serve a great warm up into our main strength session for the day.


Metcon (AMRAP – Reps)

3 rounds of:

1:15min max rep wall balls

:45 rest*

*In rest time you must complete :25 hang from the bar.
The hang can be broken up and done at any point during your “rest”. You’ll obviously want to try get this done ASAP and UB to give yourself a breather before next wall ball set. Scale hold time back if its to hard.


A2: Barbell Row (4×10-12)

slower down than up. Keep these as strict as possible. No hitching or funky things.

Try use the same weight on each set.

Rep range is 10-12 to allow for how this can sneak up on you and you start to fail reps.

A1: Shoulder Press (4×10-12)

slower down than up. No pause OH or on the shoulders.

Think about the weight you used last week for the 10-10-10. Pick a weight today that you can keep for 4 sets.

Rep range is 10-12 to allow for that sneaky burn out that may occur and how you feel on each set.

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