5/31/18

Selma CrossFit – CrossFit

View Public Whiteboard

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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Bench Press (5×5)

FIT: Metcon (Time)

FITNESS

WOD

5 Rounds

1:00 Bike

10 Ring Row

2:00 Bike

10 KB Swing

PER: Metcon (Time)

PERFORMANCE

5 Rounds

5 Power Cleans

20 ab mat sit ups

100m Run

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

3 Rounds

:30 Plank- 30 hanging knee raises

CSte: Bench Press (5×5)

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

WOD

14:00 AMRAP

40 DU

30/21 cal Row

10 Power Snatches

No comments yet.

Leave a Reply