CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

10 band good mornings (hold :2 in bottom position)

:20-:40 plank hold in top of push up

:30 lat stretch (es)

10 easy jumping lunges (or regular, based on ability)

*For lat stretch, we will use a bar or broom stick on the rig at about chest height. We will explain.

Then warm up deadlifts. Between your warm up sets, get a few skips in and some DU practice.


Deadlift (5-5-5)

:3 lower on each rep. Not touch and go. Keeping your midline tight and back flat is priority here. Controlled lowers with a rounded back is NOT OKAY!…. Dial the weight right back if needed.


Metcon (Time)

5 RFT of:

14 reverse step lunges 40/30kg

50 double unders
You are going for time, but quality lunges is the priority here. The weight isn’t heavy, or at least it isn’t meant to be heavy. Scale as needed please. This could look like regular lunges if you know these are hard for you.

For the Dubs, give yourself :40-:50 to get the reps done in round 1 then hit that number each round after. Otherwise, do them all.

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