CrossFit McComb – CrossFit
https://www.crossfitinvictus.com/wod/december-12-2018-performance-fitness/
Warm-up (No Measure)
Run 200m with a med ball
Then, 10 each:
Sampson lunges + cossack squats + froggers + single leg RDL
x2
Then, 1 round of:
10 cal row
10 DB squats, lighter than working weight
10 walking lunges, lighter than working weight
400m run
^^Use this as a gauge for the workout to determine weight and appropriate distances/reps
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Assault Bike (or Rowing)
20 Dumbbell Squats (55/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)
800 Meter Run
You should have 1-2 mins of rest from the get-go. Modify the run distance if that’s eating up too much of your time.
