4/10/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 6 Spiderman + Reach

Mobility:

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

STR: Push Press (5×3)

FIT: Metcon (Time)

FITNESS

4 Rounds

250m Row

15 KBS

150m Row

5 Walkots

200m Row

15 Leg Lifts

100m Row

10 Slam Balle

PER: Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

5 Rounds

5 Strict Pullups

15 KB Swings

10 Thrusters

CWARM: Warm-up (No Measure)

COMPETITORS WARM UP

10 Jumping Jacks

10 Squat and hold (start from toe raise)

walking knee to chest

walking hamstring

walking quad

inchworm

walking spiderman

walking goblet squat

Core: 3 Rounds

10 L/R KB Suitcase Deadlift

CSTR: Snatch Pull (85%x5, 90%x5, 95%x5)

COMP: Metcon (AMRAP – Reps)

COMPETITORS

3 Rounds

1:00 KB Swings

1:00 Hanging Knee Raises- T2B

1:00 Thrusters

1:00 Rest

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