3/9/18

Selma CrossFit – CrossFit

View Public Whiteboard

WARM: Warm-up (No Measure)

WARM UP

1:30 Bike, 6 spiderman + reach

Mobility

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 Wrist Stretch, 10 Leg Swing, 5 Ankle Stretch

F&P: Metcon (Time)

FITNESS & PERFORMANCE

20 slam Balls

20 cal Row

100m Farmer Walk

18 slam balls

18 cal Bike

18 Box Jump or steps

100m Farmer Walk

16 cal Row

16 slam balls

16 box jumps or Steps

100m Farmer Walk

14 cal Bike

14 slam balls

14 box jumps or steps

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 DB Curls

10 Bird Dog

250 m Row

10 Wall Balls

10 Bridges

1:30 Bike

10 Ring Row

RX: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Sc: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

No comments yet.

Leave a Reply