201209

CrossFit McComb – CrossFit

Warm-up (No Measure)

400m Run/500m Row

10 Medicine Ball Deadlifts

5 Glute Bridges

10 Box Step-ups (Lower Box)

10 Squats to Medicine Ball

5 Glute Bridge Walkouts

10 Box Step-ups (Higher Box)

10 Medicine Ball Thrusters

5 Walkout to Push-up

10 Box Jump (Step Down)

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)

Warm-up (No Measure)

1 minute each side

calf stretch

ankle stretch

pigeon pose on box

Primer

5 Box Jumps

5 Wall Balls

5 Deadlifts (metcon weight)

Loch Ness Monster (Time)

For Time:

50 Wallballs (20/14)

50 Box Jumps (24″/20″)

50 Wallballs (20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts (225/155)
* WOD is 50 wallballs, 50 box jumps, and 50 wallballs

* However, every minute on the minute, do 5 deadlifts

*deadlifts begin on the 0:00 and repeat at the top of the minute

* After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50

* Your time will stop following your 100th total wallball

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