CrossFit McComb – CrossFit

Warm-up (No Measure)

spike ball (5 min)

one group play – other group do CFMC warmup and then swap

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

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

Front Squat (3×5@75%)

1 min front rack stretch

1 min wrist stretch

1 min squat hold

use 2 sets of 5 to warm up to 75% then


focus on keeping the elbows high

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings

Lucky Sevens (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (53/35#)

Metcon (No Measure)

Accessory work

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)