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


Push up

Pull up

Back Extension


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

12 Days of Filthy – WOD 2 (AMRAP – Rounds and Reps)

Amrap in 16 minutes

40 Burpees Over Dumbell

40 Farmer Step-Back Lunges

40 Burpees Over Dumbell

40 Racked Step-Back Lunges

40 Burpees Over Dumbell

40 Regional Step-Back Lunges

Rx+: 50/35#

Rx: 35/20#

Step Back Lunges

* Each lunge begins with the feet together, and the athlete standing tall.

* The rep begins with the athlete stepping back with one leg. The knee must make contact with the ground at the bottom of each lunge.

* The rep ends with the athlete standing tall with the hips and knees FULLY extended. The athlete must alternate which foot steps back for each rep.

Farmer Lunge

Dumbbells must be held by the athlete’s side

Racked Lunge

Dumbbells must be at the athlete’s shoulders with hands fully wrapped around the dumbbell handles

Regional Lunge

One dumbbell must be held at the athlete’s shoulder, and the other in the overhead position