CrossFit McComb – CrossFit

Line Drills (No Measure)


Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs to 10′)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups