201029

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 Active Spiderman + Hamstring stretch

10 Active Samson + Air Squat

10 Shoulder Taps

10 Lateral Squats

10 Push-up to Down Dog

Wall Squats

Pull up warmup

Warm-up (No Measure)

Pull Up Work

**Lay flat on your back – arms by your side – press palms into your hand for 15 secs – that’s your lats

** 3 min EMOM – 1 pull up negative

**bar on a low j cup – pulls up for 1 min

Time After Time (3 Rounds for reps)

AMRAP 5:

5 Strict Pull-ups (strict ring rows/shoulders directly under bar w/legs straight)

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Pull-ups (jumping pull ups)

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups (jumping C2B)

10 Push-ups

15 Air Squats

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