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
Sit-up
Push up
Pull up
Back Extension
Dip
Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up
Warm-up (No Measure)
This workout must be set up in stations. All the barbells in one area, all the kettle bells in another, boxes in another, ab mats in another, with an empty area for jump ropes.
After the stations are set up – everyone work from 12 to 1 doing 5 reps of each movement.
12 Days of Christmas (Time)
12 days of christmas
100m run
2 TGU (53/35#)
3 Box Jumps
4 bar over burpees
5 Power Cleans (95/65#)
6 Front Squats
7 ghd
8 KB snatches
9 Double unders (3x singles)
10 Pull ups
11 KB swings
12 Deadlifts
1 , 2-1, 3-2-1, 4-3-2-1, etc
same weight for kb movements/barbell movements
