181019

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

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@90% of 1RM)

5@70% of 1RM

3@80% of 1RM

max@90% of 1RM

Metcon (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Deadlifts (225/155#)

5 Burpee double Box Jump-Overs (24″/20″)
https://www.crossfitinvictus.com/wod/september-17-2018-performance/

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