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CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/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

Pull up Warm up (No Measure)

* 10 Scap Pulls

* 10 Second Hollow Hold on Bar

* 10 Second Arch Hold on Bar

* 5 Kip Swings

* 1-3 Strict Pull-ups

* 3 Pull-ups

* 3 Chest to Bar Pull-ups

* 3 Knees to Chest

* 3 Toes to Bar

Warm-up (No Measure)

Primer

1 Round

6 Calorie Row

4 Burpees

2 Chest to Bar Pull-ups

2 Toes to Bar

2 Pull-ups

Lead Foot (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups (S: Jumping C2B)

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar (S: T2Ring, T2Rig, GHD, Abmat)

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups (S: Straight leg, shoulders under Ring – Ring Rows)
ASOLUTELY NO BANDS on the gymnastic movements

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