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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

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings
then practice farmers carry and sled pull

Metcon (Time)

3 person teams

6 alt rounds

Partner A: pulls sled from one side of the building around the outside of the parking lot and back (75/50#)

Partner B: 12 kb swings + 12 burpees

Partner C: dumbbell famer’s carry (50/35#)

Partner B AMRAPS until A & C returns and then they switch

Rds 1 & 4

A pull

B movements

C farmers carry

Rds 2 & 5

A movements

B carry

C pull

Rds 3 & 6

A carry

B pull

C movements

(a two person team will just alt between movements & pull/carry/pull

Metcon (AMRAP – Rounds and Reps)

Rounds & reps

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