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CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Frannie (Time)

9 thrusters 95/65#

9 pull ups

40 double Unders

40 sit ups

15 thrusters

15 pull ups

50 double Unders

50 sit ups

21 thrusters

21 pull ups

60 double Unders

60 sit ups

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