6/6/18

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: Deadlift (5×4)

Fit: Metcon (AMRAP – Rounds and Reps)

FITNESS

15:00 min AMRAP

100m Run- 50 ab mat sit ups

200m Run- 40 Box Steps or Row

300m Run- 30 Leg Lift

400m Run 20 Slam Ball

* ROW may be substituted for Run

PER: Metcon (Time)

PERFORMANCE

1 Round

10 Squat Clean- 100 Jump Rope

8 Squat Clean- 80 Jump Rope

6 Squat Clean- 60 Jump Rope

4 Squat Clean- 40 Jump Rope

2 Squat Clean- 20 Jump Rope

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 Bike

10 Ring Row

10 Box Steps

250m Row

10 DB Curls

10 Bird Dog

1 Lap

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

CSTR: Front Squat (80%x5, 85%x4, 90%x3)

CWOD: Metcon (Time)

COMPETITOR

13:00 Time Cap

120 Single Under (rx & master 120DU)

60 cal Row

30 Knee ups (rx & masters 30 toes to bar)

15 Snatches 95/65 (rx 135 & masters 85)

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