201217

CrossFit McComb – CrossFit

Warm-up (No Measure)

3 Rounds

30 Seconds Bike (Increasing Intensity Each Round)

30 Seconds Inchworm to Push-up

30 Seconds Shoulder Taps

1 min/side

pigeon pose

table top

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

* 10 Hand Releases (No Push-ups)

* The ideal hand position allows for the forearms to remain vertical and the elbows to track at 45 degrees off the body

* 5 Hand Release Push-ups

* 10 AbMat Sit-ups

Cap and Gown (Time)

5 Rounds For Time [30 Minute Cap]:

40 AbMat Sit-ups

30 Russian Kettlebell Swings (53/35)

20 Hand Release Push-ups

1,000/800 Meter Bike

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