1/9/18

Selma CrossFit – CrossFit

WARM : Warm-up (No Measure)

WARM UP

50 Jump Rope (Plate Steps) 6 spiderman + reach 50 Jump Rope (plate steps)

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: Shoulder Press (5×5 (70%))

F&P: Metcon (Time)

FITNESS and PERFORMANCE

10-1

Cal Bike

Pull up or Ring Row

Total 5:00 Plank

3 Superset

10 DB Curls

10 Db Extension

CSTR: Shoulder Press (5×5 (65%))

COMP: Metcon (Time)

COMPETITORS

WARM UP

100 Jump Rope, 6 spiderman + Reach, 6 External Hip Rotation, 6 Pigeon Poses, 6 External Shoulder Rotation, 6 Triceps Stretch, 6 Wrist Stretch

WOD

70 Cal Row

50 Box Jumps

30 Clean & Jerk

Total: 5:00 Plank

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