4/11/18

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: Back Squat (5×3)

FIT: Metcon (AMRAP – Rounds and Reps)

FITNESS

18:00

20 abmat situps

20 Box Steps

15 HR Push ups

15 Hollow Rock

10 Burpees

PER: Metcon (Time)

PERFORMANCE

12 Cal Bike

12 Power Clean

10 Cal Bike

10 Power Clean

8 cal Bike

8 Power Clean

REST 1:00 Repeat (Rest time included in your time)

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIE

3×5 Push Press

WOD

2:00 Bike

10 DB Curl

10 BirdDog

10 Hurdle Steps

300m Row

10 Ring Row

10 Bench Squat

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: 3:00

:30 plank-:30 Hollow Rock

CSTR: Push Jerk (65%X3, 70%x3, 75%x3, 80%x2)

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

WOD

3:00 AMRAP

12 cal Bike

15 Power Snatch

Rest 1:00

3:00 AMRAP

9 Cal Bike

12 Power Snatch

Rest 1:00

3:00 AMRAP

6 cal Bike

9 Power Snatch

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