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CrossFit McComb – CrossFit

Gravity Warm up (No Measure)

Stimulus

**5 rounds for time for this longer conditioning piece

**Choose a double under number or variation that you can complete in no more then 2 sets each round

**Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

**Score will be time of completion

Movement Videos

Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Warm-Up

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers (https://www.youtube.com/watch?v=SrM4_RvFQf8)

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Gravity (@Home) (Time)

5 Rounds For Time:

80 Double Unders (120 singles)

40 Sit-ups

20 Push-ups

10 Reverse Burpees

(reverse burpee https://www.youtube.com/watch?v=rvLrGSoE9Pk)

** if you don’t have a rope just jump to a spot in front of you and then jump back, but there are a few at the gym that you can check out

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Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

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