CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow as a group

3 rounds of:

6 forward + 6 backward banded shoulder rotations (es)

:20-:30 side plank (es)

5 down facing dog to up facing dog

5 scap pull ups

10-20 cal row or AB or Ski

Strength

Shoulder Press (10-10-10)

Must use a :2 lower on each rep.

Metcon

Metcon (Time)

For time:

16 strict pull ups*

15 burpees

14 strict pull ups

30 burpees

12 strict pull ups

45 burpees

10 strict pull ups

*Guys hold a 10kg DB between legs. Girls do strict. This is Rx. Scale as needed.

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