CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

-Single arm OH carry 10m down, switch arms, 10m back

x5

After each 10m 2 sumo stance inch worms

*You pick your own weight. Focus on solid lock out and good position while walking.

Strength

After each set of press perform a :20 ring row hold (hand on chest).

Quality position…

Shoulder Press (5-5-5)

Each rep hold for :5 overhead. This won’t be your heaviest sets of 5 but consider this a new movement.

Start heavy and add weight if it feels good.

Be sure of the OH position. TIGHT!

Metcon

Metcon (Time)

10min AMRAP of:

10 box jumps on and over 24/20″

10 push ups (hand release)

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