9/12/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:00 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: Front Squat (8,5,3,1,1,1,5)

FIT: Metcon (Time)

FITNESS

WOD

6 Rounds

5 Walkouts

10 Ring Row

15 Slam Balls

20 Lunges

PER: Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

15:00 AMRAP

100m Run

15 Slam Balls

15 Front Squat

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 PUSH PRESS

WOD

250m Row

10 Bird Dogs

10 DB Curls

10 Bench Squats

1 Lap

10 Bridges

10 Ring Rows

COMP: Warm-up (No Measure)

COMPETITORS

WARM UP

3 x3

SNATCH w Bar

Pocket

Knee

Mid Shin

COMP: Metcon (AMRAP – Rounds and Reps)

WOD

15:00 AMRAP

100m Sandbag Run

10 Snatches

10 Slam Ball

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