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. ????
