4/12/18

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: Bench Press (5×3)

F&P: Metcon (Time)

FITNESS & PERFORMANCE

2 Rounds

10 Ring Rows, 5 Strict Pull ups

10 Wall Ball

20 Leg Raises or Hanging Knee Raises

30 Cal Row

40 Lunges

50 Jump Rope or Plate Steps

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-SHOULDER STABILITY

3 Rounds

25 situps- 50m OH Plate Walk

CSTR: Overhead Squat (5×5)

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

WOD

12 min AMRAP

15 Deficit Push up (7 Handstand Pushups)

12 Deadlift

10 cal Row

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