CrossFit McComb – CrossFit

A: Warm-up (No Measure)

Three Legged Race

Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1:

50ft. Run Down

5 Partner Air Squats

50ft. Run Back

Round 2:

50ft. Hop Down

3 Partner Burpees

50ft. Hop Back

Round 3:

50ft. Run Down

5 Partner Push-ups

50ft. Run Back

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

Kettlebell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – :30 Seconds

Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Banded Walks

10 steps in each direction and 10 squats.

Warm-up (No Measure)


Movement Prep

With lighter weight:

5 Kettlebell Deadlifts

5 Russian Swings

5 Russian Swings (Object Underneath)

5 Full Swings

Front squat

Movement Prep

Establish Front Rack Position

5 Pausing Front Squats

Build to lighter weight


1 Round

Completed with lighter kettlebell and barbell:

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Build to workout weight

1 Round

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Metcon (Time)


Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run