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CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Power Clean (10 sets of 2 reps)

TOUCH AND GO

Every 2 minutes, for 20 minutes (10 sets)

Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

score is heaviest set

Dumbbell Snatch Movement Prep (No Measure)

Each Arm With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

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Build to Workout Weight

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6 Alternating Dumbbell Snatches

Metcon (Time)

For time:

1000 Meter Row

30 Alternating Single-Arm DB Snatches (55/35 lbs)

60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)

60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)

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