181106

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

Back Squat (Score is Set 6 – 10 reps @ 70-80%)

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)

60-Foot Walking Lunges with DB Farmer’s Carry (50/35#))

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