11/27/17

Selma CrossFit – CrossFit

WARM : Warm-up (No Measure)

WARM UP

2:00 Row, 6 spiderman + reach

Mobility

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

STR: Bench Press (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

5 Rounds

10 cal Bike

10 Burpees

15 slam Balls

10 Box Jumps

PER: Metcon (Time)

PERFORMANCE

21-15-9

Alt DB Snatch

Cal Bike

INTO

21-15-9

Box Jumps or Steps

Pull up

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 DB Curls

10 Push ups

10 Bird Dog

10 Wall Balls

1:30 Bike

10 Bridges

CSTR: Back Squat (5×3)

:30 goblet squat (hold at bottom)

C STR: Romainine deadlift (3×8)

3×5 Bar Roll Outs

COMP: Metcon (Time)

COMPETITORS

WOD

21-15-9

ALT DB Snatch

Cal Ski Erg

into

21-15-9

Box Jump Over

Pull up

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