1/8/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 6 spiderman+reach

Mobility

20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 L/R Leg Swing, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch

STR: Front Squat (5×5 (70%))

FIT: Metcon (AMRAP – Rounds and Reps)

FITNESS

12:00 Min AMRAP

10 Ring Row

10 Box Steps

10 Wall Ball

10 Cal Row

5 Walkouts

PER: Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

12:00 min AMRAP

10 Alt DB Snatches

10 Goblet Lunges

10 Burpees

5 Walkouts

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

250m Row

10 Pushups

10 Ring Row

10 Box Steps

10 DB Curls

10 Bridges

CSTR: Front Squat (5×5 70% (E2OM) (10:00))

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

WARM UP

2:00 Bike, 6 spiderman + reach, 6 External hip rotation, 6 spiderman + reach, 6 pigeon poses, 6 plate OH, heel on plate squat, 6 ankle stretch

WOD

12:00

21 Pull ups

21 Power snatch

21 Bar Facing Burpee

21 Front Rack Lunges

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

WARM UP

2:00 Bike, 6 spiderman + reach, 6 External hip rotation, 6 spiderman + reach, 6 pigeon poses, 6 plate OH, heel on plate squat, 6 ankle stretch

WOD

12:00

21 Pull ups

21 Power snatch

21 Bar Facing Burpee

21 Front Rack Lunges

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