CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Active Samson Stretch

10 Active spiderman + hamstring stretch

:30 Child’s Pose

:30 Laying Shoulder Stretch (each side)

10 Walk out to push ups

1 min bike

1 min row

Let It Burn (10 Rounds for time)

!0 rds

In a 3 min window

15/12 Calorie Row

12/9 Calorie Assault Bike

(rest remaining time)

*Score = Log all rounds.

To row 15/12 calories in less than :40, athlete should look to be pulling between 1200-900 cals/hour.

To bike 12/9 in ~:40, athletes should look to hold between 70-60 RPM’s.

If short on machines – Half the group start on the Row, half the group start on the Bike.