10/2/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARMUP

2:00 Bike + 6 Spiderman

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

10 Cal Row

10 HR Pushups

15 Leg Raises

40 Hoses

P&C: Metcon (Time)

PERFORMANCE and COMPETITOR

5 Rounds

8 Back Squats (start from floor)

6 Hang Power Clean

10 T2Bar or Hanging Knee Raises

10 L/R Bulgarian Bag

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