181005

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

Warm-up (No Measure)

POSE RUNNING DRILLS https://www.facebook.com/runrxfit/videos/265949127592942/?t=6

partner up and spend 5 minutes working on these

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

Metcon (Time)

12-12-9-9-6-6

Hang Power Cleans (135/95)

HSPU

A then B: 12 hang power cleans

A then B: 12 HSPU

A then B: 9 HPC

A then B: 9 HSPU

A then B: 6 HPC

A then B: 6 HSPU

15-15-12-12-9-9

Hang power cleans (115/75)

Ring Dips

21-21-15-15-9-9

Hang power cleans (95/65)

push-ups

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