180829

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/wednesday-8-22-18/

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

:20 Seconds (Banded Walks + Hollow/Arch) (No Measure)

Banded Walks Right

Hollow Hold

Banded Walks Left

Arch Hold

Banded Walks Right

Hollow Hold

Banded Walks Left

Arch Hold

Warm-up (No Measure)

Couch Stretch – 1 Minute Each Side

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Dumbbell Snatch Movement Prep (No Measure)

Each Arm With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

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Build to Workout Weight

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6 Alternating Dumbbell Snatches

Toes to Bar Movement Prep (No Measure)

10 Scap Pull-ups

5 Leg Swings (Bent Leg)

5 Leg Swing (Straight Leg)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Warm-up (No Measure)

Primer

1 Round

6 Calorie Row

5 Wallballs

4 Alternating Dumbbell Snatches

3 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Assault Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

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