CrossFit McComb – CrossFit

Warm-up (No Measure)


Line Drills

Quad Stretch

Knee to Chest

Walking Spiderman

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

1 min

Couch Stretch per side

Ankle/Calf Stretch per side

The Ocho (8 Rounds for time)

8 Rounds:

In a 4 minute window

20/15 Calorie Row

200 Meter Run

**Rest remaining time