9/5/18

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

STR: Deadlift (8,5,3,1,1,1,5)

Fit: Metcon (AMRAP – Rounds and Reps)

FITNESS

15:00 AMRAP

15 Wall Balls

10 Ring Rows

10 Sit ups

100m Run or Row

PER: Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

15:00 AMRAP

100m Run

5 Bar Facing Burpees

10 Power Cleans

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 Hurdle Steps

10 DB Curls

10 Wall Balls

250m Row

CWARM: Warm-up (No Measure)

COMPETITOR

WARM UP

MIDLINE

3 ROUNDS

20 HOLLOW ROCKS

15 Hanging Knee Raise or T2B

COMP: Deadlift (8,5,3,1,1,1,5)

COMP: Metcon (AMRAP – Rounds and Reps)

COMPETITOR

15:00 AMRAP

WOD

200m Run

5 Bar Facing Burpees

10 Power Clean

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