10/12/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARMUP

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

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITOR

2 Rounds

10 cal Bike

10 Ring Row or Pull up

20 Wall Balls

30 ab mat sit ups

20 Leg Lifts or Hanging knee Raises

10 Band Curls

20 Slam Balls

10 Dips (Bench, Stationary, or Rings

20 Air Squats

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 DB Curls

10 Band Push down

10 wall balls

250m Row

10 Box Steps

10 BirdDog

10 Leg Raises

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