181018

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL

https://www.facebook.com/runrxfit/videos/256829681844621/?t=0

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

Metcon (Time)

Buy in: 400m run + 5 over the wall

5 Rope Climbs, 15 sandbag over the shoulder

4 Rope Climbs, 12 sandbag over the shoulder

3 Rope Climbs, 9 sandbag over the shoulder

2 Rope Climbs, 6 sandbag over the shoulder

1 Rope Climbs, 3 sandbag over the shoulder

Cash out: 5 monkey bar passes + 400m run
http://comptrain.co/individuals/workout/saturday-%C2%B7-9-29-18/

Share