201001

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

2 Rounds

*With Workout Weight Kettlebell:*

1 Minute Bike (Faster in 2nd Round)

1 Minute Active Samson + Air Squat

1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)

*Carry Kettlebell in Circle Around Room*

Kettlebell Thoracic Opener: 2 Minutes

Kettlebell Assisted Straddle Stretch: 1 Minute

Kettlebell Pec Smash: 1 Minute Each Side

Pardon the Interruption (AMRAP – Reps)

AMRAP 16:

Max Calorie Assault Bike

[On the 0:00]: 21 Kettlebell Swings (53/35)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings (53/35)

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings (53/35)

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings (53/35)

[On the 14:00]: 21 AbMat Sit-ups

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