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CrossFit McComb – CrossFit

30 sec v2 (No Measure)

:30 Seconds

Quad Stretch

Straight Leg Kicks

Jumping Jacks

Active Spidermans

Air Squats

Easy Single Unders

Active Samson

Push-up to Down Dog

Higher Single Unders

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

Push Press (5 sets X 5 reps)

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

score is heaviest set

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

15 Box Jumps (24″/20″)

15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

B.

Complete as many rounds and reps as possible in 5 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats
https://youtu.be/_-iCGodEZNo

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