201116

CrossFit McComb – CrossFit

Warm-up (No Measure)

Easy Bike

10 active spiderman + hamstring stretch

10 Active Samson + Air squat

10 Push-up to Down Dog

10 Glute Bridges

10 Single Dumbbell Strict Press (each side)

1 min

straddle stretch

front rack stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Discuss focus on elbows tight in bike & c&j, and bell tight in lunges

Drift Away (AMRAP – Rounds and Reps)

AMRAP 15:

50/35 Calorie Assault Bike

50 Single Dumbbell Hang C&J (50/35) – alt every 5 reps

50 Single Dumbbell Alt Reverse Lunges (50/35)- hold however

50 Deadlifts (205/145)

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