CrossFit McComb – CrossFit
CFMc Warmup (No Measure)
Run 400m/Row 500m
15 sec Sampson stretch each side
10 reps each of:
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.