181130

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

Metcon (AMRAP – Reps)

2 person teams:

2 scores

1. all reps combined

2. Time

3 Rounds:

Station 1 – wall balls

Station 2 – kb swings

Station 3 – box jumps

Station 4 – burpees

Partner A completes AMRAP at Station 1 while Partner B runs 10 shuttle sprints. Then Partner B completes AMRAP at Station 1 while Partner A runs 10 shuttle sprints.

Metcon (Time)

time for metcon

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