181112

CrossFit McComb – CrossFit

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Push-up to Down Dog

Air Squats

Wide Stance Side Lunge

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 (Weight)

Take 15 minutes

Establish a 3 rm over head squat
1 min

lat stretch, wrist stretch, and squat hold

score is heaviest set

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Handstand Push-Ups (Rx+: strict, Rx: Kipping, S: Box

8 Pull-Ups (Rx+: Strict, Rx: Kipping, S: Jumping)

12 Alternating Pistols (Rx+ & Rx) (S: banded)

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