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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

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 (max@80% of 1RM)

1 min child’s pose on a box

1 min wrist stretch

1 min squat hold

5@65% of 1RM

5@75% of 1RM

max@80% of 1RM

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Burpee Movement Prep (No Measure)

3 push ups

3 bottom positions

3 frog jumps

3 burpees
then

3 step ups each leg

3 box jumps

3 burpee box jumps

Metcon (Time)

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)

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