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CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

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

Metcon (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

50 Double-Unders

Metcon (No Measure)

Rest until relatively recovered, and then…

Two sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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