6/5/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

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 and PERFORMANCE

15-12-9-6-3-6-9-12

Cal Bike

Ring Row or Pull up

Leg Lift or Hanging Knee Raises

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

3 Rounds

20 Hollow Rock- 20 Weighted Leg Lifts

CSTR: Snatch (75%x3, 80%x3, 85%x3, 90%x2)

COMP: Metcon (Time)

COMPETITORS

24-21-18-15

Box Jump Over

Cal Bike

8 Power Cleans each Round

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