181108

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

Metcon (AMRAP – Reps)

Five sets for max reps of:

45 seconds of Strict Handstand Push-Ups (scale: Heavy strict press)

Rest 45 seconds

45 seconds of Double-Unders (scale: single unders)

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Left-Arm Dumbbell S2OH (50/35 lb DB)

10 Right-Arm Dumbbell S2OH (50/35 lb DB)

15 Dumbbell Goblet Squats (50/35 lb DB)

20 mt climbers

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