CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10x :10 pigeon (es)

*Work smooth transitions where you don’t have to pass through your knees.

3 rounds of:

10 cossack squats

5 dive-bombers

Then 5×3 broad jumps (stick landing)

*First 2-3 rounds are easy-moderate then last 2 are go for it.

then off to squats we go

Strength

Back Squat (5×4)

Slower down than up or :3 lower. Whatever works in your head to ACTUALLY go down slower.

Finisher

You can pick what you do. Hit with 100% effort and they will both suck.

50 cal AB (Time)

For time:

50 calorie Air bike sprint

50 cal row (Time)

50 cal row for time

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