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CrossFit McComb – CrossFit

Warm-up (No Measure)

Rowling

* On the rower set monitor to meters

* Athletes start rowing and try land on 100m.

* The number of meters that are either over or under 100m will translate into penalty reps of burpees

* For example, if an athlete lands on 105m, they will perform 5 burpees

After Rowling

Samson Stretch each side

5 Downward Dog to Push-Up

5 Static Air Squat Hold (5 sec at the bottom)

5 PVC Presses

5 PVC Romanian Deadlifts (RDL)

10 alt box step ups

2 box jump overs

build up to db front squat weight

Rugrats Gone Wild (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35#)

15/12 Calorie Row

*Kilos = 22.5’s/15’s

INTERMEDIATE

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Dumbbell Front Squats (35/25#)

15/12 Calorie Row

NOVICE

Every 3:00 x 5 Rounds

7 Box Jump w/ Step Down (20/12″)

9 Dumbbell Front Squats (20/10)

12 Calorie Row

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