CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

30m bear crawl (15m and back)

15m walking lunge

15m inch worms

then take 3-4 warm up sets doing 4-6 reps of each movement, slowly building into your first “working set”.


A1: Back rack reverse lunge (16-16-16)

Rest 1min before A2

This is alternating reps. Will be 8 reps/side. Slower down than up is the tempo.

Go as heavy as form allows.

Build each set.

A2: single arm DB/KB row (16-16-16)

Rest 1min before A3

16 perfect reps on each side. Go as heavy as form allows. No funky reps.

A3: strict ring dips (3x 10-16 )

Rest 2min before starting A1 again

Scale as needed. Use a band to stop the ring wobbles, or to add an assistance. If those options are still to hard, maybe you could accumulate :10-:20 top of ring support and bottom of ring support. If that’s to hard, push ups as needed.

If these are easy, use a slow tempo.

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