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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

Metcon (AMRAP – Rounds)

10 min AMRAP

80 singles

200m run

partners complete alternating rounds

RX+ = 40 doubles

Metcon (Time)

Rest 5 minutes after the AMRAP- then

60-40-20

db goblet squats (1 – 35/20# db)

db sit ups

db alt snatches

RX+

60-40-20

pistols

ghd sit ups

db alt snatches (53-35#)

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