5/15/18

Announcements

The gym will be CLOSED Monday, May 28th.
MEMBERS wanting to do MURPH you can do it Saturday May 26th at 8:00am.

Selma CrossFit – CrossFit

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WARM: 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 Swing, 5 L/R Ankle Stretch

STR: Deadlift (6×2)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

1 Round

10 cal Bike – 10 Slam Balls

20 cal Bike- 10 Slam Balls

30 cal Bike- 10 Slam Balls

40 cal Bike- 10 Slam Balls

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

:30 Plank- :30 Plate pinch

CStr: Clean and Jerk (60%x3, 70%x3, 75%x3, 80%x3)

COMP: Metcon (Time)

COMPETITORS

1 Round

50 cal Row- 50 Deadlift

40 cal Row- 40 Hang Power Clean

30 cal Row- 30 Front Squats

20 cal Row- 20 Push Jerks

10 Cal Row- 10 Thrusters

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