1/3/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

50 Jump Rope, 6 spiderman + reach, 50 Jump Rope

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

F&P: Metcon (Time)

FITNESS and PERFORMANCE

10 Rounds

250m Row Sprint – :30 Rest between rounds

3 Supersets

10 DB Curls

10 DB Triceps Kickback

CWARM: Warm-up (No Measure)

Competitors Warm up

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

CSTR: Split Jerk (5×5@65%)

COMP: Metcon (Time)

COMPETITORS

3 Rounds

15 OH Squat

15 Pull ups

15 Power Snatch

15 Bar Facing Burpees

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:00 Bike

10 Push ups

20 Flutter Kicks

250m Row

10 BirdDogs

10 DB Curls

10 Box Steps

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