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CrossFit McComb – CrossFit

bb: 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

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)

Nautical Nancy (Time)

Buy in: 50 double unders (s: 100 singles)

500m Row

21 ohs (Rx: 95/65#) (S: 75/55#)

400m Row

15 ohs

300m Row

9 ohs

Cash out: 50 doubles (100 singles)

Row & doubles can be broken up any way – the ohs have to be synchronized”

12 min cap – add one second for any rep NOT completed in the 12 minutes

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