200928

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Squat to Stands [

30 sec Easy Bike

10 Squat therapy Wall Squats

30 sec Moderate Bike

10 Pausing Air Squats

30 sec Faster Bike

10 Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Pigeon Pose: 1 Minute Each Side Front Rack Stretch: 45 Seconds

Wiped Clean (4 Rounds for time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks (115/85)

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