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CrossFit McComb – CrossFit

A: Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Bench Press (heavy single)

Take 13 minutes to establish a Heavy Single

these percentages are merely a guide – warmup properly and then try to lift 5# more than your previous heavy single

8 @ 50%

5 @ 60%

3 @ 70@

1 @ 80%

1 @ 90%

2X1 @ 95-100+%

C: JOHN FLORIO (Time)

For Time

10 Bench Presses (75% BW)

10 Ring Dips

20 Bench Presses (50% BW)

20 Diamond Push-Ups

30 Bench Presses (35% BW)

30 Push-Ups

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