5/8/18

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 External Hip Rotation, 5 L/R Ankle Stretch

STR: Bench Press (5×3)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

10-1

Cal Bike or Ski ERG

KB Swing

Sit ups

COMP: Warm-up (No Measure)

COMP WARM UP

CORE:

3 Rounds

20 Russian Twist/ :30 Plate Pinch

CSTR: Handstand Push-ups (5×8)

If you don’t have Handstand pushups, do them off box

CWOD: Metcon (Time)

COMPETITORS

10 Rounds

30 yard sled push- sprint back to start 2 burpees jog to sled Repeat

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