10/1/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARMUP

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

FIT: Metcon (Time)

FITNESS

5 Rounds

15 KB Swings

10 Band Curls

10 Band Pushdown

15 Sit ups

20 Jump Rope or Plate Steps

P&C: Metcon (Time)

PERFORMANCE and COMPETITOR

10-1

Floor Press

KB one arm row

10 DB Curls

10 Dips (Ring or Stationary

15 weighted Situps

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

10 Bridges

1 Lap

10 Ring Row

10 Bench Squats

250m Row

10 DB Curls

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