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CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

So Fresh, So Clean (Time)

10-9-8-7-6-5-4-3-2-1:

Squat Cleans (135/95)

Before Each Round: 20/15 Calorie Row

12 Days of Thankfullness v2 (Time)

1-100m row

2-20 DUs (Rx+=2 BMUs)

3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25)

4-Burpee (Rx+=BBJO)

5-HSPUs (Masters=DB press)

6-Goblet Squats (55/35) (Rx+ (70/55)

7-KB Swing

8-DB Snatch (4 each arm)

9-T2B (Masters=K2E)

10-DB Walking Lunges

11-Assault Bike

12-Man-makers

It’s time for the yearly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 100m row

2 – 20 Dus, 100m row

3 – 3 DB Thrusters, 20 Dus, 100m row

4 – 4 Burpees, 3 DB Thrusters, 20 Dus, 100m row

. . . and so on.

Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. ????

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