181017

CrossFit McComb – CrossFit

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

Front Squat (max reps @ 90%)

5@70% of 1RM

3@80% of 1RM

max@90% of 1RM

Metcon (Time)

Rx+:

10-9-8-7-6-5-4-3-2-1:

Strict Handstand Pushups

Chest to Bar Pull-Ups

Rx:

10-9-8-7-6-5-4-3-2-1:

Handstand Pushups

Pull-Ups

Scaled:

10-9-8-7-6-5-4-3-2-1:

Box Handstand Pushups

Jumping Chest to Bar Pull-Ups

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