6/12/18

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: Bench Press (5×4)

F&P: Metcon (Time)

FITNESS & PERFORMANCE

1 Round

500m Row- 20 Lunges

750m Row- 15 Leg Lifts or hanging knee raises

1000m Row 10 Ring Row or Pull ups

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

3 ROUNDS

100m OH plate walk- 20 Russian Twist

CSTR: Bench Press (5×4)

COMP: Metcon (Time)

COMPETITORS

MAYHAM ON MOUNTAIN

(Midline Assault)

15:00 Time Cap

25/20 Bike Cal

20 over box Burpee 24/20 (scale can Step)

15 KBS (sc 35/26, RX70/53 Master (53/35)

10 Deadlift (sc 135/95 RX225/155 Master 185/125

30 situps (sc) RX&Master 30 GHD

10 DL

15 KBS

20 Over the box Burpee

25/20 Bike Cal

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