CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min

Then 3 sets of:

:20 pallof press hold (es)

5 single arm OH lunge steps (es)

*10 step lunge total, 5 each arm

Strength

Same as the last few weeks. Try to add reps or weight from last week.

STICK TO THE TEMPO!

A1: Shoulder Press (4×10-12)

-rest :30 before A2

:3 lowers. Extra set than last week. So only increase in reps and weight a small amount if you can.

A2: strict pull up (4×8-12)

-rest :30 before A3

:3 hold at top and lower.

Extra set than last week. So only increase in reps in a small amount if you can.

A3: FLR on floor (4x :30 – :60)

-rest 2min before A1

Increase time from last week. Extra set also.

If you managed 1min easy with good form, do FLR on rings

B: Front rack reverse lunge (3×10)

Add weight from last week. 2 less reps, quality must be there though.

:3 lower, :3 up. No pausing. Alternate legs each rep. 6 reps total each side.

Rest 1min between sets.

Same weight on all sets.

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