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
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
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
3×5@75%
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)
