CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

20-40sec plank hold

10 single leg DL (use KB or no weight. Quality reps please)

50 bar taps

Then warm up DL

Strength

Deadlift (10-10-10)

3 working sets. No more than a 10kg jump. 5kg for most people based on how big your 1rm is.

Slower down than up is the tempo. No rounded backs. Not touch and go.

After each set get in 1min of double unders before resting 3-4min.

This will be rough.

Finisher

5×10 jumping lunges

*Being as explosive as possible. 20/15kg bar back racked is ideal, but if your lunges are wobbly no weight.

Rest 2min between sets so you can keep the speed and power up.

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