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


Push up

Pull up

Back Extension


Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon (No Measure)

Every minute, on the minute, for 6 minutes (2 sets) of:

Station 1 –5 pull ups (negatives)

Station 2 – 1-2 rope climbs (clamp)

Station 3 –5 Ring dips (banded)
see videos here:


Metcon (AMRAP – Reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.
Intervals with a push/pull pattern. You should have about 45 seconds to 1 minute to get HSPU reps in. If the 500m rows are going to take you longer than 2:20, please modify the distance.

Now, for strict HSPU, I don’t want you staring at the wall because you can only get 1 rep at a time. Find a modification that is going to allow at least for sets of 3-5 reps with little rest needed between efforts. NO kipping!

If you need to, consider modifying to pike HSPU off of a box with knees on the box for less difficulty up to toes on the box for a harder variation. You’re also welcome to do the seated DB press instead.

Everyone get at least 10-15 reps each round.