5/9/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:30 Bike, 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: Push Press (5×3)

FIT: Metcon (Time)

FITNESS

4 Rounds

20 Wall Balls

10 Ring Row

10 HR Push up

200m Walk or Jog

PER: Metcon (Time)

PERFORMANCE

4 Rounds

15 Wall Balls

10 Ring Row

10 HR Push ups

30 yard sled Push

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 sled push

10 Ring Row

10 Wall Balls

10 DB Curls

300m Row

10 Bird Dogs

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

CORE: 3 Rounds

20 weighted sit ups- :30 plank

CSTR: Front Squat (70%x5, 75%x5, 80% x4, 85% x 4)

COMP: Metcon (AMRAP – Reps)

COMPETITORS

EMOM x 10

10 DB Lunges

10 Deficit Push ups

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