1/10/18

Selma CrossFit – CrossFit

WARM : Warm-up (No Measure)

2:00 Row, 6 spiderman + Reach

Mobility

20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 L/R Leg Swing, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch

STR: Bench Press (5×5 (70%))

FIT: Metcon (Time)

FITNESS

4 Rounds

10 Cal Row

20 Lunges

30 Abmat sit ups

15 HR Pushups

PER: Metcon (Time)

PERFORMANCE

21-18-15-12-9-6

Deadlift+HR Pushups

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 Bike

10 Air Squats

10 DB Curls

10 Wall Balls

250m Row

10 BirdDog

CSTR: Back Squat (5×5 @70%)

COMP: Metcon (Time)

COMPETITORS

WARM UP

2:00 Bike, 6 spiderman + Reach, 6 External Hip Rotation, 6 Pigeon Pose, 6 OH plate, heels on plate squat, 6 ankle stretch, 6 Russian baby maker

WOD

21-18-15-12-9-6

Deadlift + Lateral Burpees

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