Selma CrossFit – CrossFit
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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