7/2/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

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: Back Squat (4×3)

FIT: Metcon (Time)

FITNESS

4 Rounds

15 cal Row

10 Leg Lifts

8 Walkouts

20 Lunges

PER: Metcon (Time)

PERFORMANCE

WOD

4 Rounds

8 Power Clean

8 Walkouts

20 Lunges

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Bridges

10 Ring Row

10 KB Swings

350m Row

10 Leg Lifts

10 Bird Dog

CWARM: Metcon (No Measure)

COMPETITOR (NO STRENGTH THIS WEEK)

WARM UP

MID- Line

3 Rounds

20 Landmine Russian Twist

15 Toes to bar or Hanging Knee Raises

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITOR

12 min AMRAP

16 Front Rack Reverse Lunge (35% 1 rep Front Squat)

18 KB Swing

20 Weighted Sit ups

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