210107

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Bike

5 push up

5 Glute Bridges

5 Bodyweight Good Mornings

30 sec Moderate Bike

5 Push-up to Down Dog

5 Single Leg Glute Bridges (Each Side)

5 Slow Kettlebell Deadlifts

BB warm up – snatch version

With barbell or PVC pipe

3 sotts press

3 BTN snatch grip strict press

3 snatch balance

3 snatch drop

3 3-position snatch

Squat Snatch (work up to a heavy single)

we will use this weight for the percentages for the next cycle

Handle with Care AMRAP (AMRAP – Rounds and Reps)

10 MIN AMRAP

1,000/800 Meter Bike

21 Hand Release Push-ups

12 Kettlebell Swings (70/53)

Bike = 1 rep

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