5/10/18

Selma CrossFit – CrossFit

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WARMM: Warm-up (No Measure)

WARM UP

1:30 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 (5×3)

F&P: Metcon (Time)

FITNESS & PERFORMANCE

5 Rounds

20 Box Steps, or Jumps

20 Slam Balls

100m Row

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

CORE:

3 Rounds

20 Russian Twist- 50m Farmer Walk

COMP: Metcon (Time)

COMPETITORS

1500m ROW

*Every 100m 2 Power Clean and Jerks (65%Clean and Jerk Weight)

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