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CrossFit McComb – CrossFit

Line Drills (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

Warm-up (No Measure)

Kettlebell Ankle Stretch – :45 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 – 1 Minute

Box Jump Movement Prep

10 step ups (5/leg)

5 box jumps

Kettlebell Swing Movement Prep

With a lighter weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings’

5 Kettlebell Swings

Build to workout weight and repeat

Wallball Movement Prep

3 Front Squats

3 Push Press

3 Wallballs

1 Round

100 Meter Run

5 Box Jumps

5 Kettlebell Swings

5 Wallballs

Metcon (AMRAP – Rounds and Reps)

“Free Fall”

AMRAP 20:

200 Meter Run

20 Box Jumps

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

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