12/11/17

Announcements

Thursday, December 14th the gyn WILL CLOSE at 5:15pm.

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Bike 6 spiderman + reach

MOBILITY:

20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 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

15 HR Push ups

20 Leg Lifts or Hanging Knee Raises

50 Jump Ropes or Plate Steps

15 KB Swing

PEr: Metcon (Time)

PERFORMANCE

18-14-10

Alt. DB Snatch

HR Push ups

Hanging Knee Raises or T2B

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

350 Row

10 DB Curls

10 Bird Dogs

10 Push ups

1:30 Bike

10 Ring Row

10 Leg Lift

CWARM: Warm-up (No Measure)

COMPETITORS WARM UP

2:00 Bike, 12 Lunges, 6 Spiderman + Reach, 6 L/R Pigeon Poses, 6 Russian Baby Makers, 6 L/R Ankle Stretch

STR: Push Press (4×2)

CSTR: Push Jerk (4×2)

CSTR: Metcon (No Measure)

COMPETITORS

4x 10 Split down DB Press

CSTR: Clean and Jerk (10×2)

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