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CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL

https://www.facebook.com/runrxfit/videos/249921425616895/?t=0

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

Push Press (max @ 85%)

lat stretch – coaches coach

wrist stretch

3@65% of 1RM

3@75% of 1RM

max@85% of 1RM

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Bar-Facing Burpees

Hang Squat Snatches (Rx+: 115/75# Rx: 95/65 lbs S:75/45#)
https://www.crossfitinvictus.com/wod/september-26-2018-performance/

Metcon (No Measure)

Accessory Work

3×10 single leg deadlift – db

3×25 ft death march

3×10 pullup NEGATIVES (everyone does negates)

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