CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (No Measure)


Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


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

Back Squat (score is weight on the bar for last set)

Every 4 minutes, for 16 minutes (4 sets):

Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon (Time)

For time:

800 Meter Run

immediately followed by three rounds of:

15 burpees

20 Alternating Lunges with KB/DB Farmer’s Carry (53-55#/35#)