10/4/18

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

100m Farmers Walk

20 Box Steps

20 Russian Twist

P & C: Metcon (Time)

PERFORMANCE & COMPETITOR

5 Rounds

10 L/R DB Snatch

20 yard sled Push

15 KB Swing (Russian)

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