4/16/18

Selma CrossFit – CrossFit

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warm: Warm-up (No Measure)

WARMUP

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 (6×2)

FIT: Metcon (Time)

FITNESS

50 cal Row

6 Rounds

7 Wall Balls

7 Ring Rows (Strict Pull up)

7 Burpees

50 cal Row

PER: Metcon (Time)

PERFORMANCE

75 Jump Ropes

7 Rounds

7 Wall Balls

7 Ring Rows or Strict Pull ups

7 Burpees

75 Jump Ropes

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 Push Press

WOD

1:00 Bike

10 Bird Dog

10 Bench Squats

250m Row

10 DB Curls

10 Box Steps

CWARM: Warm-up (No Measure)

WARM UP

10 Jumping Jacks

10 Toe Raise to Squat hold in bottom

Walking Knee Hug

Walking Hamstring

Walking Quad Stretch

Inchworm

Walking Spiderman

Wrist Stretch, arm hug

walking goblet squat

3 Rounds

:30 Chinese plank – :30 OH Plate Hold

STR: Back Squat (60%x8, 70%x8, 75%x8, 80%x8)

COMP: Metcon (Time)

COMPETITORS

4 Rounds

4 Burpees over bar

10 Power Clean (60% of Clean)

15 Box Jumps

After last Box Jump go right into

18 wall balls- 5 Burpees

15 wall balls- 5 Burpees

12 wall ball- 5 Burpees

9 wall balls- 5 Burpees

6 wall balls- 5 Burpees

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