9/10/18

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 (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

1 Round

40 cal Row or Ski Erg

30 Box Steps

20 Wall Balls

20 Leg Lifts

30 Box Step

40 cal Row or Ski Erg

PER: Metcon (Time)

PERFORMANCE

1 Round

50 cal Row or Ski Erg

40 Box Jump or Steps

30 Power Cleans

20 Hanging Knee Raises or T2Bar

15 Power Cleans

20 HKR or T2B

25 Box Jumps

50 cal Row or Ski Erg

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 Push ups

10 Ring Row

1:30 Bike

10 Hurdle Steps

10 DB Curls

10 Wall Balls

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

NO STRENGTH

5 Rounds

5 Pull ups

10 Thrusters (Bar)

COMP: Metcon (Time)

COMPETITORS

WOD

10 cal Bike Legs only

20 Hanging Knee Raises or T2B

8 Cal Bike Leg Only

20 Box Jumps or Steps

6 cal Bike legs only

20 Power Cleans

4 cal Bike Legs only

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