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


Push up

Pull up

Back Extension


Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Deck of Cards (Time)

Divide into 2 Teams

Complete the Deck For Time

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Sit-Ups

Clubs = Air Squats

Spades = Jumping Jacks

Jokers = 200m run

Card value determines the number of reps (face cards = 10, Aces = 11).