181015

CrossFit McComb – CrossFit

Warm-up (No Measure)

https://www.facebook.com/runrxfit/videos/233560434180347/?t=1

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

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)

RX

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

Scaled

For time:

800 Meter Run

40 Alternating Single-Arm Dumbbell Snatches

20 Stationary Dips

800 Meter Run

40 Alternating Single-Arm Dumbbell Snatches

20 Stationary Dips

800 Meter Run

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