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

Pull-up Movement Prep (No Measure)

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Murph Meets Mary (Time)

Partner WOD

1 mile Run

100 HSPU

200 Pistols

300 Pull ups

1 mile Run

Partition as follows

4-400m Runs

20 rounds

5 hspu (s: push up)

10 pistols (s: air squats)

15 pull ups (s: ring rows)

4-400m runs

alt each movement

A: run

B: run

A: run

B: run

A: hspu

B: pistols

A: pull ups

B: hspu

A: pistols

B: pull ups