181115

CrossFit McComb – CrossFit

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

Toes to Bar Movement Prep (No Measure)

10 Scap Pull-ups

5 Leg Swings (Bent Leg)

5 Leg Swing (Straight Leg)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 30 Ring Dips

Station 3 – 200m Run

Station 4 – 30 Toes to Bar

Station 5 – 10 Renegade Rows (50/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Rx+: as written

Rx: half the reps

S: half the reps and scale the movements

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