CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10m inch worm (Push up)

:10-:20 active hang

15 band pull a parts

:10:20 side plank (es)

Then building into push press, working on tech. Focus on a vertical dip and drive, keeping feet flat to the floor and timing of the hips then the arms pushing overhead.


Push Press (5-5-5-5-5)

:3 lower on each rep.

This may not be as heavy as a regular 5rm. Really make sure of that slower lower.

After each set hit 1min worth of double unders then rest 2min.

midline/accessory work

5 sets of:

5-10 strict pull ups (:5 hold at top, :3 lower)

5-10 strict HSPU (:3 lower, :5 hold at bottom)

-Rest 1:00 between sets

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