1/4/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

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: Front Squat (5×5 @65%)

FIT: Metcon (Time)

FITNESS

4 Rounds

20 Box Steps

15 Leg Lift

5 Walkouts

10 Ring Row

PER: Metcon (Time)

PERFORMANCE

4 Rounds

10 KB Deadlift

20 Wall Balls

10 Pull ups

25 abmat situps

CWARM: Warm-up (No Measure)

COMPETITORS WARM UP

2:00 Row, 10 Walking Lunges, 5 Walkouts, 6 spiderman+reach, 6 pigeon poses, 6 Russian baby makers, 6 OH plate, heels on plate squats

CSTR: Front Squat (5×5@65%)

COMP: Metcon (Time)

COMPETITORS

3 Rounds

20 Deadlift

20 HR Pushups

40 ab mat situps

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