CrossFit McComb - CrossFitSingle Arm Dumbbell Strict Press (5 Sets of 8/each arm) - must use the same weight on each armSurfer on Acid (Time)3 RFT of 400m Run 21 burpeesMetcon (No Measure)100 Meter Run 30 Seconds Active Spidermans 30 Seconds Active Divebombers 100 Meter Run 30 Second Front Plank 30 Second Superman Hold 100 Meter Run 30 Second Right Side Plank 30 Second Left Side Plank 100 Meter Run 30 Second Right Side Dumbbell Overhead Hold 30 Second Left Side Dumbbell Overhead Hold ## Dumbbell Warmup *Each Side With Single Light Dumbbell:* 5 Deadlifts 5 Russian Dumbbell Swings 5...
CrossFit McComb – CrossFit
Single Arm Dumbbell Strict Press (5 Sets of 8/each arm)
– must use the same weight on each arm
Surfer on Acid (Time)
3 RFT of
400m Run
21 burpees
Metcon (No Measure)
100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers
100 Meter Run
30 Second Front Plank
30 Second Superman Hold
100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank
100 Meter Run
30 Second Right Side Dumbbell Overhead Hold
30 Second Left Side Dumbbell Overhead Hold
## Dumbbell Warmup
*Each Side With Single Light Dumbbell:*
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach