9/4/18

Selma CrossFit – CrossFit

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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 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Bench Press (8,5,3,1,1,1,5)

F&P: Metcon (AMRAP – Rounds and Reps)

FITNESS & PERFORMANCE

WOD

15:00 AMRAP

10 HR Push ups

10 Lunges

10 cal Bike

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

MIDLINE

3 Rounds

10 L/R Bulgarian Bag

1- OH plate walk to grass & back

CSTR: Bench Press (8,5,3,1,1,1,5)

:02 hold 1 in from chest

COMP: Metcon (AMRAP – Rounds)

COMPETITOR

WOD

15:00 AMRAP

10 L/R DB Snatch (porch)

1-20 yard sled push – turn sled around grab by low handle in front

1-20 yard sled pull (walk Backwards) (100/75)

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