CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min row or AB or skip

5 inch worms (travling)

5 scap pull ups

:20 lat stretch (es)

Then jump up on a bar. Start with a couple strict pull ups, build in some kipping swings, into kipping pull ups before getting after your attempts.

We will also use this time to go over the basics of kipping.

Gymnastics

Chest-To-Bar Pull-ups (3xME UB)

Rest 2min between attempts.

Capped at 25 reps. So if you get 25 on your first set you must stop. Even if it felt easy, goal would be to maintain that volume if you can.

You must complete a total volume of 30 reps. So if you don’t meet that, make up reps as needed.

Metcon

Metcon (2 Rounds for time)

10×22/17 cal AB sprint

Rest 2min-ish after each bout.

Score is the fastest and slowest.

Scale the cals back if you know this will take you more than 1:15 to sprint through. Possibly 18/13
Goal is to go as fast as you can while being able to maintain and not have a massive drop off.

The rest is 2min-ish, based on how many people there are etc.

Perfect world, you would get 3-4 to a bike and just alternate one following the other etc. Timing it so you all rest 2min-ish.

Fast AB-ers 4 to a bike. Slower AB-ers 2-3 to a bike.

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