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CrossFit McComb – CrossFit

Warm-up (No Measure)

**Mobility**

1:30 Squat Hold [Video](https://youtu.be/OGX6HruOy0s)

**Activation**

:20 Active Samson Stretch (each side) [Video](https://youtu.be/tGxCop_0yRQ)

:20 Leg Swings (each side)

:30 Arm Circles (double arm)

:30 Push-up to Down Dog [Video](https://youtu.be/Zt5w-KxlRLw)

**Get Hot**

5-4-3-2-1

Ring Rows (or Single DB Rows)

Air Squats

Push-Ups

Straight Leg Sit-Ups

10 scap pull ups

5 kips

3 pull ups

BB warmup – snatch version

Wide Awake (Time)

For Time:

21-15-9

Power Snatches (95/65)

Chest to Bar Pull-ups

Directly Into…

21-15-9:

Overhead Squats (95/65)

Barbell Facing Burpees

*Score = Time it takes to complete the workout
This is a 12:00-16:00 workout.

Both couplets should take between 6:00-8:00.

* The 21’s of each movement should take between 1:00-1:30

* The 15’s of each movement should take between 1:00-1:30

* The 9’s of each movement should between :30-1:00

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