12/13/17

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

F&P: Metcon (Time)

FITNESS and PERFORMANCE

20,18,16,14,12,10

Cal Bike

10,12,14,16,18,20

Abmat situps

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 Bike

20 Flutter Kicks

10 Wall Ball

10 BirdDog

350m Row

10 Ring Row

10 Air Squats

COMP: Warm-up (No Measure)

COMPETITORS WARM UP

2:00 Bike, 12 Lunges, 6 spiderman + reach, 6 Pigeon Pose, 6 Russian Baby Maker, 6 ankle Stretch, 6 plate on heals, plate OH Squat

CSTR: Front Squat (4×3)

:30 Goblet Squat hold between sets

CSTR: Power Snatch (3×2)

CSTR: Overhead Squat (3×2)

CSTR: Hang Snatch (2×2)

Catch in Squat

CSTR: Snatch (8×2)

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