181114

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 (Weight)

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

50-Foot Handstand Walk (or 20 handstand marching on a box – https://youtu.be/De1hukJsqhk)

Rest 60 seconds

Metcon (Time)

Two rounds for time of:

800 Meter Run

42 Kettlebell Swings (53/35#)

24 Pull-Ups

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