200925

CrossFit McComb – CrossFit

Warm-up (No Measure)

1 Minute Each

*With Lighter Dumbbell:*

Bike

Hollow Hold

Single Arm Dumbbell Bent Over Rows (30 Seconds Each)

Bike

Arch Hold

1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)

Pull up Movt Prep

Movement Prep

10 Scap Pull-ups

4 Kip Swings + Stop

2 Kip Swings + 1 Kipping Pull-up

2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings

2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings

String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)

Snatch Movt Prep

*Each Arm With Lighter Dumbbell:*

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

Big Drip (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (rx+:70/50; rx: 50/35)

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