6/28/18

Announcements

The Gym will be CLOSED WEDNESDAY JULY 4th. Have a Happy and Safe 4th.
Regular Hours Thursday.

Friday July 6th the first class will start at 5:30am.

Selma CrossFit – CrossFit

View Public Whiteboard

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

STR: Push Press (5×3)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

30 Wall Balls

12 Cal Bike

12 Burpees

20 Wall Balls

10 Cal Bike

10 Burpees

10 Wall Balls

8 Cal Bike

8 Burpees

CWARM: Warm-up (No Measure)

Competitor

Warmup

CSTR: Clean and Jerk (75%x3, 80%x3, 85%x2, 90%x2, 95%x2, 100%x1)

COMP: Metcon (No Measure)

COMPETITOR

10 min

Pick a weakness and work on it

No comments yet.

Leave a Reply