4/5/18

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: Push Press (5×4)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

4 Rounds

5 cal Bike

20 Hollow Rock

10 cal Bike

5 walkout

15 cal Bike

20 med ball sit ups

Comp: Clean and Jerk (60%x5, 65%x5, 70%x5, 75%x5)

COMP: Metcon (AMRAP – Reps)

COMPETITORS

16 min AMRAP

ODD: 15 wall balls

Even: 5 hang Power Clean

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