CrossFit McComb – CrossFit

HSPU Warmup #1 (No Measure)

:30 Seconds

Active Spidermans

Air Squats

PVC Passthroughs


Cossack Squats

PVC Around the World

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Front Rack Stretch – 1 min

Child’s Pose – 1 min

Wrist stretch

Pistol Warm-up (No Measure)

5 minutes to work on pistol progressions

hold onto rig

hold onto ring

single leg squat with band

single leg squat on box

single leg squat with plate under foot

single leg squatting holding plate as counter balance

Metcon (Time)

For time:

Run 800 meters

Then, 10 rounds of the couplet:

10 handstand push-ups

10 single-leg squats

Then, run 800 meters
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.