1/2/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARMUP

2:00 Row 6 spiderman + Reach

Mobility:

20 PVC Pass Through, 6 External Shoulder Rotation, 6 Triceps Stretch, 6 wrist stretch, 10 Leg Swing, 6 External hip rotation, 6 ankle stretch

STR: Bench Press (5×5 @ 65%)

FIT: Metcon (Time)

FITNESS

4 Rounds

10 KB Sumo Deadlift High Pull

10 Slam Balls

8 Burpees

10 Wall Balls

20 abmat sit ups

PER: Metcon (Time)

PERFORMANCE

4 Rounds

10 Bar Sumo Deadlift High Pull

10 Burpees

10 Box Jumps

25 abmat sit ups

CWARM: Warm-up (No Measure)

COMPETITORS WARM UP

2:00 Bike, 10 Walking Lunges, 5 Walkouts, 6 spiderman+reach, 6 pigeon pose, 6 Russian Baby Makers, 6 OH plate heels on plate squat

CSTR: Back Squat (5×5 65%)

.03 pause in bottom

COMP: Metcon (Time)

COMPETITORS

2 Rounds

30 Hang Power Clean

30 Wall Ball

15 slam ball

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