7/5/18

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: Deadlift (4×3)

F&P: Metcon (Time)

FITNESS & PERFORMANCE

4 Rounds

350m Row

5 Walkouts

20 Air Squats

10 Slam Balls

CSTR: Warm-up (No Measure)

COMPETITOR

WARM UP

3 Rounds

20 Russian Twist

8 Bar Rollouts

COMP: Metcon (Time)

COMPETITORS

1 Round

60 cal Row

15 Wall Balls

15 Snatches

1 ROUND

15 Wall Balls

15 Snatches

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