201120

CrossFit McComb – CrossFit

Warm-up (No Measure)

20 Single Unders

10 active spiderman + Hamstring stretch

10 Active Samson

10 Lateral Squats

10 Inchworm to Push-up

10 Air Squats

Barbell Warmup – Snatch Version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Hang Snatch (heavy single – hang squat snatch)

new members – power snatch from floor

Little Foot – Partner Version (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders (s: 50 singles)

9 Toes to Bar (s: ab mat situps/T2Rig)

25 Double Unders(s: 50 singles)

9 Hang Squat Snatches (95/65) (s: goblet squats/air squats)

Partner version:

rope is done together

P1 & P2 alternate the other two movements

R1:

Both jump rope

P1 T2B

both jump rope

P2 squats

R2:

Both jump rope

P2 T2B

both jump rope

P1 squats

etc

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