10/10/18

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

STR: Bench Press (5×5 @ 65%)

FIt: Metcon (Time)

FITNESS

5 Rounds

15 KB Swing

10 Landmine Squats

20 ab mat situps

10 Band Curls

P&C: Metcon (Time)

PERFORMANCE and COMPETITORS

5 Rounds

15 KB Swing

10 L/R Sandbag Lunges

10 L/R Bulgarian Bag

10 DB Curls

15 Weighted sit-ups

P&C: Metcon (Time)

PERFORMANCE and COMPETITORS

5 Rounds

15 KB Swing

10 L/R Sandbag Lunges

10 L/R Bulgarian Bag

10 DB Curls

15 Weighted sit-ups

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 PushPress

WOD

1:30 Bike

10 Leg Lifts

10 Ring Row

10 Bird Dog

300m Row

10 Bridges

10 Band Pushdown

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