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CrossFit McComb – CrossFit

arb: 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)

Dorie Reboot – Team (AMRAP – Rounds and Reps)

“AMRAP (with a Partner) in 15 minutes

Buy In:

150 meter Partner Carry

Then:

Partner A completes 1 round of:

15 American Kettlebell Swings (Rx/M: 53/35#) (S: 35/25#)

10 Burpee get overs

5 Ground-to-Overheads (Rx/M: 95/65 lb) (S: 75/55#)

While Partner B performs:

Max Pull-ups (S: Ring Rows)

Partners rotate each round until team completes 150 Pull-ups/Ring Rows

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Score: Reps completed of the 15/10/5; unless all the pullups are not completed, then the score is ONLY the pullups

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