201109

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Box Step-ups

10 Slow Air Squats

10 Single Dumbbell Goblet Squats (Light Weight)

10 push up to Down Dog

10 Lateral Hops Over Dumbbell

10 Single Dumbbell Deadlifts (10 Each Side)

10 sec Hollow Hold

10 sec Arch Hold

Straight Leg Sit-ups

5 box jumps

5 wall balls

5 kip swings

5 KAHAP

5 T2B

5 DB snatches (light weight & build to metcon weight)

Shot Caller (Time)

5 Rounds For Time:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar

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