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CrossFit McComb – CrossFit

Warm-up (No Measure)

2 rds

10 Jumping Jacks

8 Step Ups

6 Ring Rows (or Bent-Over Row)

4 Push-Ups

200m Run

10 Bunny Hops

5 Squat Drops (Think pull knees to chest, Land in a Squat)

5 Jumps for Height “Hit your Head on the Ceiling! Kidding!”

10 Short Box Jumps “Land Softly”

8 High Knee Jumps

6 Workout Height Box Jumps

5 Hand Elevated Push-ups on the Box

5 Ring Rows

:30 Front Plank

5 Rows on Right Side

5 Rows on the Left Side

3 Plank Rows

Coach Thursday (AMRAP – Rounds and Reps)

AMRAP 14:00

2, 4, 6, 8, 10….

Box Jump Over (30/24″)

DB Plank Rows (50/35#)

*Run 200 after every round

*1 Plank Row = In a plank, row right, row left

*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round

*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)

*For the Run 1 meter = 1 rep

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