5/17/18

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: Bench Press (6×2)

Fit: Metcon (Time)

FITNESS & PERFORMANCE

10 Rounds

100m Row

8 BURPEES

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

20 sit ups – 15 Hanging Knee Raises

COMP: Metcon (Time)

COMPETITORS

8 Rounds

1- 30 yard sled Push- 3 Clean and jerk 70% done on porch or mats by porch)

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