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CrossFit McComb - CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (heavy single)Metcon (Time)Halloween WOD 10 rds 3 hspu 1 alternating pistols (1 each leg) 3 lunges (each leg) 1 legless rope climb 3 over the box jumps 1 wall jump 3 extensions of the back 1 elbows to knees 3 non kipping pull ups
CrossFit McComb – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
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 (heavy single)
Metcon (Time)
Halloween WOD
10 rds
3 hspu
1 alternating pistols (1 each leg)
3 lunges (each leg)
1 legless rope climb
3 over the box jumps
1 wall jump
3 extensions of the back
1 elbows to knees
3 non kipping pull ups