190111

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

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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Metcon (Time)

Individual

100 Double Unders

25 Handstand Push-ups

20 Toes to bar

15 S2OH 135/95 (95/65)

10 Alt Front Rack Lunges

15 S2OH 135/95 (95/65)

20 Toes to bar

25 Handstand Push-ups

100 Double Unders
People can choose to either complete the WOD as an invidual or a team. Each person/team must have a judge – so there will be two heats

Metcon (Time)

Team

100 Double Unders

50 Handstand Push-ups

40 Toes to bar

30 Shoulder to Overhead (135/95#)

20 Alt Front Rack Lunges

* team mate not working must hold a plate over head

Rx: 45#/25#, Scaled 25#/15#

Share