7/10/18

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 (6×2)

F&P: Metcon (Time)

F&P

3 Rounds

500m Row

5 HR Push ups

15 KB Swing

25 med ball sit ups

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

NO MIDLINE

NO STRENGTH

COMP: Metcon (Time)

COMPETITOR

MAYHAM ON MOUTAIN

“MIDLINE ASSUALT”

15:00 Time Cap

RX/MASTERS

25/20 cal Bike

20 over box burpee 24/20

15 KB Sing 70/53 M 53/35

10 DL 225/155 M185/125

30 GHD Sit ups

10 DL

15 KB

20 over the box burpees

25/20 cal Bike

Scaled

25/20/ cal Bike

20 over box burpees

15 KB 35/26

10 DL 135/95

30 sit ups

10 DL

15 KB

20 OTBox Burpees

25/20 cal Bike

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