6/4/18

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: Back Squat (5×5)

FIT: Metcon (Time)

FITNESS

21-18-15-12-9-6-3 (Total Reps 84)

Cal Row

Push ups

Sit ups

PER: Metcon (Time)

PERFORMANCE

3-6-9-15-21

Pull ups

Burpees

Goblet Squats

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Bridges

10 DB Curls

10 Wall Balls

300m Row

10 Bird Dogs

10 Ring Row

CWarm: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

20 Sit ups- 20 Russian Twist

CStr: Back Squat (70%x10, 75%x8, 80%x6, 85%x4, 90%x3)

COMP: Metcon (Time)

COMPETITORS

3-6-9-15-21

Pull ups

Burpee- Deadlift

OH Squat

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