10/3/18

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

FIT: Metcon (Time)

FITNES

5 Rounds

10 cal Bike

10 Ring Row

10 Slam Balls

P & C: Metcon (Time)

PERFORMANCE & COMPETITOR

5 Rounds

8 1/2 Kneeling Landmine Press

15 Weighted Sit ups

10 Band Pull apart

6 Strict Pull ups

100m run

TOb: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

WOD

3×5 Deadlift

1:30 Bike

10 Hurdle Steps

10 Band Pushdown

1 Lap

10 Bird Dog

10 DB Curls

10 Leg Lift

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