12/4/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 6 spiderman + Reach

Mobility:

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Back Squat (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

5 Rounds

5 Walkout

10 Wall Balls

15 Cal Row

20 Leg Lift

PER: Metcon (Time)

PERFORMANCE

5 Rounds

10 Burpees

15 Wall Balls

20 Cal Row

20 Hanging Knee Raises

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Box Steps

10 Push ups

1:30 Bike

10 Birddog

250m Row

20 Flutter Kicks

CWARM: Warm-up (No Measure)

COMPETITORS WARM UP

2:00 Bike

6-spiderman + reach, 10 Lunges, 6 pigeon poses, 6 russian baby makers, 6 ankle stretch, 10 OH PVC Squats

CSTR: Front Squat (5×3)

:03 Hold in Bottom

CSTR: Overhead Squat (4×2)

CSTR: Metcon (Weight)

Drop Split Jerk 4×2

CSTR: Clean and Jerk (10×2)

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