210115

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

Beastmode 24 (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps (20 in)

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings (53/35#)

60 Sit-Ups

40 Dumbbell Hang Squat Cleans (2- 35/25#s)

50 Back Extensions

60 Wall Ball Shots (20/14#)

6 Rope Climbs (15 ft)

One partner works while the other rests. Box jump height is the same for men and women.

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