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
Barbell Warmup (No Measure)
Barbell warmup
5 good mornings
5 back squats
5 elbow rotations each side
5 strict press (BTN Snatch Grip Press)
5 front squats (OHS)
5 stiff leg deadlifts (Snatch Grip SLDL)
Hang Power Snatch (10 min EMOM: 2 Hang Power Snatch)
can increase or stay the same across
No Air (AMRAP – Rounds and Reps)
AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups
