CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 hard pulls on the rower

10 band good mornings (controlled tempo, feel out correct hinging)

1min skipping

x3 sets

Then start warming up deadlifts in sets of 3-5 reps x 3-4 sets till you get to your first working weight.

Strength

Deadlift (10-10-10)

Slower down than up is the tempo.

A repeat from last week with the goal of starting slightly heavier and progressing as much as possible. You won’t be doing 10s next week.

After each set, hit 1:15 of double unders.

Rest 3-4min after a set.

Accessory work

4 sets for quality of:

10 single arm KBS

:20-:30 plank in push up

10 singel arm KBS

:20-:30 plank

Go as heavy as you safely can on the KBS. Alternate sides after every plank. So you’ll do 10 swings on your L followed by a plank then 10 on the R etc.

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