5/16/18

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

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 Swing, 5 L/R Ankle Stretch

STR: Push Press (6×2)

FIT: Metcon (Time)

FITNESS

5 Rounds

10 Ring Row

5 Walkout

20 Leg Raises

100m Run or Row

PER: Metcon (Time)

PERFORMANCE

4 Rounds

5 strict Pull up

5 Walkouts

10 Thrusters

15 Hanging Knee Raises

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 PUSH PRESS

WOD

1 Lap

10 Bird Dog

10 Ring Row

10 Box Steps

10 Wall Balls

250m Row

10 DB Curls

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

20 Hollow Rock – 50m Farmer Walk- Run Back

20 Hollow Rock- 50m Run- 50m Farmer Walk

Comp: Metcon (Time)

3 Rounds

50 air squats

40 abmat sit up

30 HR Push ups

20 cal bike

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