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


Push up

Pull up

Back Extension


Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon (No Measure)

Every 1 minute, for 6 minutes (2 sets of each) Technique Work:

Station 1 – 5 T2B – Focus on pushing down on the bar – engage your LATS

Station 2 – 10 GHDs – focus on touching something behind you – a med ball or the floor

Station 3: 5 Ring Dips – use a band if necessary – rings MUST touch your shoulders or biceps

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Partner Frannish (Time)

400m Partner Run

Alt Fran


(each partner does 21-15-9 of both movements)

thrusters (Rx+ 95/65, Rx:75/55#)

pull ups

400m Partner Run

Alt Fran

400m Partner Run