6/11/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 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 Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Deadlift (5×3)

FIT: Metcon (Time)

FITNESS

3 Rounds

1 Lap Walk or Run (400m Row)- 15 Wall Balls

300m Walk, run or Row 20 ab mat sit ups

200m Walk or Run- 6 Walkout with Push ups

100m Walk, Run or Row- 10 Burpees

PER: Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

15:00 AMRAP

50 Jump Ropes

10 Bar Facing Burpees

10 Front Squats

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlft

WOD

1 Lap

10 Ring Row

10 DB Curls

10 Bench Squats

10 Bird Dog

250 m Row

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

10 Bar Rollout- 20 Russian Twist

CSTR: Back Squat (70%x10, 80%x 6, 90%x2, 95%x2)

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITORS

OTM x 16 (4 Rounds)

MIN 1 18/14 Cal Row

MIN 2 6 Power Clean

MIN 3 40 DU

MIN 4 20 ab mat sit ups

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