4/4/18

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: Deadlift (5×4)

FIT: Metcon (Time)

FITNESS

250m Row

25 med ball sit ups

500m Row

20 WallBalls

750m Row

15 Leg Lifts

1000m Row

10 Slam Balls

PER: Metcon (Time)

PERFORMANCE

21-15-9

Back Squat

Burpees

slam balls

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

30 yard sled push

150m Row

10 Bird Dogs

10 DB Curls

COMP: Push Press (60%x5, 65%x5, 70%x4, 75%x4)

COMP: Metcon (AMRAP – Rounds and Reps)

WOD

15:00 EMOM (5Rounds)

MIN 1 10 Sumo DL High Pull

Min 2 9 CTB Pull up

Min 3 8 Burpee Box Jumps

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