5/14/18

Selma CrossFit – CrossFit

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WARM : Warm-up (No Measure)

WARM UP

1:30 Bike, 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 Swing, 5 L/R Ankle Stretch

STR: Bench Press (6×2)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

4 Rounds

20 Wall Balls

10 Box Steps or Jumps

20 KB Swings

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

300m Row

10 Triceps Extension

10 Pushups

1 Lap

10 Bird Dogs

10 DB Curls

10 Bridges

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

3 Rounds

30 sit ups- 30 Russian Twist

COMP: Metcon (AMRAP – Reps)

COMPETITORS

2:00 AMRAP (Box Facing)

Burpee Box Jump over

Rest 1:00

1:30 AMRAP

Burpee Box Jump Over

Rest 1:00

:30 AMRAP

Burpee Box Jump Over

COMP: Metcon (AMRAP – Reps)

COMPETITORS

3 Rounds

Min: 0-2 26 Alternating DB Snatch

Min: 2-4 30 Wall Balls

Rest 1:00

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