10/9/18

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

F&P: Metcon (Time)

FITNESS and PERFORMANCE

5 Rounds

20 cal Row

10 Slam Balls

10 Plate Snatches

COMP: Metcon (Weight)

COMPETITOR

5×5 (Bar set #1)

Snatch grip high pull + Power Snatch + Power Hang Snatch

5X5 (Bar set #1)

Snatch grip High Pull + Squat Snatch + Hang Squat Snatch

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