CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min to cycle through:

:10-:20 side plank (es)

10-16 lateral step overs

5 waiters squats slower down than up (es)

5 scap pull ups

*Step overs set a band or broomstcik over the J-hooks on the rig above knee height and pick leg up as high as possible then to the side.

Waiters squats are with a KB front racked on one side of the body, resisting rotation on the squat.

then we will take another 5min before the EMOM to prep the WOD.

Metcon

Metcon (Time)

30min EMOM of:

1) 14 DB reverse step lunge

2) Row 20/15 cals

3) 15 TTB

4) AB 20/15 cals

5) Rest

6) Rest

*20/15kg DB each hand, dumbbell in the front rack.
There’s 2 rest minutes in there. The idea is to get out the lunges then get uncomfortable with the row/ttb/ab minutes. Go hard as you know you’ll get a couple minutes rest.

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