11/29/17

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: Deadlift (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

5 Rounds

20 Wall Balls

10 Ring Row or Pull ups

5 Walkout

20 Leg Lifts or Hanging Knee Raises

PER: Metcon (Time)

PERFORMANCE

5 Rounds

20 Wall Balls

10 Pull ups

8 Walkouts

20 Hanging Knee Raises

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

350 m Row

10 Wall Balls

10 Ring Rows

1:30 Bike

10 DB Curls

10 Bird Dog

CSTR: Sumo Deadlift (4×3)

Deadlift (4×3)

COMP: Metcon (Time)

COMPETITORS

WARM UP: 2:00 ROW, 6 spiderman + reach, 6 pigeon pose, 6 Russian baby maker, 6 OH plate, heels on plate squat

WOD

4 Rounds

100m OH plate walk

100m KB Walk. L arm Front Rack R- arm Farmers Walk

8 Burpees

100m KB Walk R arm Front Rack, L arm Farmers walk

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