4/17/18

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 (6×2)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

10 cal Bike

10 KB Swings

10 Slam Balls

8 cal Bike

10 KB Swing

10 Slam Balls

6 cal Bike

10 KB Swings

10 Slam Balls

4 Cal Bike

10 KB Swing

10 Slam Balls

2 Cal Bike

10 KB Swing

10 Slam Balls

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

CORE

4 Rounds

25 ab mat sit up- 25 Russian Twist

COMP: Snatch (60%x6, 65×5, 70×5, 75×5, 80×5 )

COMP: Metcon (Time)

COMPETITORS

6 Rounds

5 power snatches

10 Toes to Bar

10 slam balls

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