181101

CrossFit McComb – CrossFit

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

30 sec v2 (No Measure)

:30 Seconds

Quad Stretch

Straight Leg Kicks

Jumping Jacks

Active Spidermans

Air Squats

Easy Single Unders

Active Samson

Push-up to Down Dog

Higher Single Unders

Front Squat (heavy single)

Push Press (heavy single)

Metcon (AMRAP – Reps)

7 Min clock

1 wall ball

1 touch opposite wall

2 wall balls

1 touch opposite wall

3 wall bal;ls

1 touch opposite wall

etc +1 wall ball each time
https://www.crossfitinvictus.com/wod/october-18-2018-performance/

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