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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

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

Push Press (max@80% of 1RM)

1 min front rack stretch

1 min wrist stretch

5@65% of 1RM

5@75% of 1RM

max@80% of 1RM

Metcon (Time)

Three rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14#) (rx:30/20#)

10 Pull-Ups (rx+: strict pull ups)
invictus 9/13/18

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