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


Push up

Pull up

Back Extension


Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Invictus Baseline Interval Test Warm-up (No Measure)

10 scap pull ups

5 kips

2 strict pull ups

3 t2b

4 push ups

5 wall balls

Invictus Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.