12/6/17

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 Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Bench Press (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

4 Rounds

10 Ring Row

20 Box Steps

15 Slam Balls

40 Flutter Kicks

PER: Metcon (Time)

PERFORMANCE

5 Rounds

15 Box Jumps or Steps

10 Pull ups

5 Power Clean

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 Ring Row

10 DB Curls

10 Push ups

1:30 Bike

10 Air Squat

10 Birddog

10 Bridges

CWARM: Metcon (No Measure)

COMPETITORS

WARM UP

2:00 Bike, 6 spiderman + Reach, 6 Pigeon pose, 6 Russian Baby Makers, 6 Ankle Stretch

COMP: Back Squat (5×3)

10 Box Jumps after each set

CSTR: Snatch Pull (5×3)

CSTR: Hang Snatch (4×2)

CSTR: Snatch (10×2)

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