CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Slow Air Squats

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

Warm-up (No Measure)

Couch Stretch – :30 Seconds Each Side

Banded Walks

place the band just below the knee. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Row Movement Prep

:30 Second Row

Sit-ups Movement Prep

5 AbMat Sit-ups

Squats Movement Prep

5 Pausing Air Squats

5 Air Squats

5 Back Squats

Back Squat (3 sets of 5)

These are three challenging working sets for the day, preceded by 2-3 warmup sets. Athletes have the choice to build to something heavy for a set of 5 or choose one weight to work at across the board. Record all weights uses in the three sets.

Warm-up (No Measure)

1 Round

7 Air Squats

6 Sit-ups

5 Calorie Row

Metcon (Time)

“Thin Air”

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Row