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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

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