190924

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

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