CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

10-15m bear crawl (controlled)

10-15m crab walk

Then accumulate 30 band pull a parts switching your palms from facing up to down every 5 reps.

Strength

Try to hit the same number of reps and weight on each set. If you need to adjust, adjust the reps. Working withing 9-12 reps on both movements. When putting in your score, adjust as needed to reflect the work you did.

You may for e.g put in 3×12 at 20kg then in the notes last 2 sets 10 and 9 reps.

A1: single arm DB/KB row (5×9-12 es)

Slower down than up is the tempo.

Same weight on each set.

Adjust the reps in scoring to reflect the reps you did.

Rest :30 before A2

A2: Single Arm Dumbell Press (5×9-12 es)

Slower down than up is the tempo.

Same weight on each set.

Adjust the reps in scoring to reflect the reps you did.

Rest 2min before A1

Hanging L-sit (5x :10-:30secs)

Scale this by holding a tuck position then work on getting your legs as far out as possible.

After each set go straight into 5-10 slower down than up push ups.

Then rest 1:30min

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