181031

CrossFit McComb – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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 (heavy single)

Metcon (Time)

Halloween WOD

10 rds

3 hspu

1 alternating pistols (1 each leg)

3 lunges (each leg)

1 legless rope climb

3 over the box jumps

1 wall jump

3 extensions of the back

1 elbows to knees

3 non kipping pull ups

Share