CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here, before class starts try and get some easy aerobic work in on the bike or rower. 5min is enough.

3 sets of:

10 band good mornings (slow down, snap up)

10 sit ups

10 reverse lunges (hand OH)


Deadlift (5-5-5-5-5)

Build each set. Start heavy and build. Not touch and go. Quality lifts, no halloween cat backs.

Take 2-3min rest between sets.

Accessory work

10min EMOM of:

1) 8-16m DB front rack walking lunge

2) :20-:40 plank in top of push up

*Pick your own weight on the lunges. Challenge yourself on both movements, but the quality is more important than the weight/distance/time.

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