10/11/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 6 Spiderman + Reach

MOBILITY

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Deadlift (5×5 @65%)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

WOD

5 Rounds

300m Row

10 HR Pushups

40 mountain climbers

OH Plate walk to grass and back

COMP: Metcon (Weight)

COMPETITOR

(No STRENGTH TODAY)

WOD

4×5 (Bar 1st set)

POWER Clean + Hang Power Clean

4×5 (Bar 1st set)

Squat Clean + Hang Squat clean

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