CrossFit McComb – CrossFit

Warm-up (No Measure)

Run 400m

30 seconds each of high knees, butt kicks, leg swings forward, legs swings side to side, mountain climbers, inchworms.

Then, one partner do the movement & the other the hold and then switch:

5 air squats/15 sec plank hold

5 pull ups/15 sec oh plate hold

5 sit ups/15 sec wall sit hold

5 burpees/15 sec hang hold

5 hr pushups/15 sec hs hold

5 buddy deadlifts

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Jordy’s Goodbye (Time)

For Time (with a Partner)

800 meter Farmer Carry (53/35#)

100 Air Squats / Plank Hold

90 Pull-Ups / OH plate Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts (225/155#)

400 meter Farmer Carry (53/35#)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.