201008

CrossFit McComb – CrossFit

Warm-up (No Measure)

3 Minutes

1 Minute Easy Bike

1 Minute Easy-Moderate Bike

1 Minute Moderate Bike

## 3 Minute AMRAP For Quality

3 Seated Rope Pulls (Pull From Floor to Standing Position)

6 Push-up to Down Dog

9 Abmat Situps

MOBILITY

Pec Stretch on Wall: 30 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Handful (AMRAP – Rounds and Reps)

AMRAP 20:

1,000 Meter Assault Bike

3 Rope Climbs (15′)

15 Hand Release Push-ups

30 AbMat Sit-ups

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