200323

CrossFit McComb – CrossFit

Back Squat (1×5)

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

Warm-up

## 30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

BB Warm-up

Pigeon Pose 1min/side

Warm-up (No Measure)

Cairo Warmup

For Quality:

2 Inchworms

2 Strict Pull-ups (banded pull aparts)

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Cairo (@Home with Equipment) (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans.

Cairo (@Home No Equipment) (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement

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