210304

CrossFit McComb – CrossFit

Warm-up (No Measure)

1 Minute Bike (Easy)

10 Knuckle Drags

10 Single Arm Kettlebell Deadlifts

1 Minute Bike (Easy-Moderate)

10 Bodyweight Good Mornings

10 Kettlebell Romanian Deadlifts

1 Minute Bike (Moderate)

10 Push up to Down Dog

10 Single Arm Russian Kettlebell Swings

Jackpot (AMRAP – Rounds and Reps)

AMRAP 20:

1,000 Meter Bike Erg

50 AbMat Sit-ups

30 Russian Kettlebell Swings (70/53)
goal: 3-4 rds

* Score each 100 meters on the bike as 1 rep (1000 Meters = 10 Reps)

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