CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

:30 pallof press hold (es)

:10-:30 side plank hold (es)

10 single arm KBS (es)

Then start getting into DL. You have 8min till we start our working sets.

Strength

Deadlift (3×10 @ 65-70%)

The % is based of your 1rm or projected 1rm.

:3 lowers

Rest 2min between sets. Be strict on the rest.

Metcon (No Measure)

5 rounds for quality of:

4 turkish get ups (alt each rep)

:30-1:00 FLR on rings

FLR (Front leaning rest) on rings. Essentially a top of push up on rings. Use a box so you are horizontal to the floor. Scale to push up hold. Be sure to tuck hips under to create a hollow body shape while pressing yourself away from the rings.
This isn’t going to be scored, but the goal of this workout is you go as heavy as you can on the TGU while maintaining form and getting into the best position on the plank holds.

Cool down

2 rounds of:

2min pigeon each side

5 down facing dog to up facing dog between pigeon hold

*work different angles on the stretches to see where you are most tight

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