11/28/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 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

F&P: Metcon (Time)

FITNESS & PERFORMANCE

5 Rounds

20 cal Row

20 Sit ups

20 HR Push ups

3 Supersets

10 Bar Curls

20 Band Push Down

COMP: Metcon (Weight)

COMPETITORS

2:00 Bike, 6 spiderman + Reach, 6 pigeon poses, 6 Russian baby makers, 6OH Plate, heels on plate squat

Jerk Drive 5×3

CSTR: Push Jerk (5×3)

COMP: Metcon (Calories)

COMPETITORS

5:00 (7 Rounds)

3 power cleans, 6 push ups, 9 Air Squats

Time Remaining: Max Cal Bike

5:00 (5 Rounds)

3 power clean, 6 push ups, 9 Air Squat

Time Remaining: Max Cal Bike

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