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
