10/5/18

Selma CrossFit – CrossFit

View Public Whiteboard

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

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITOR

5 ROUNDS

250m Row

10 HR Push ups

10 KB High Pulls

15 Wallballs

20 Band Curls

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

250m Row

10 Wall Balls

10 Bridges

10 Band Pushdowns

1:30 Bike

10 KB Swings

1 Lap

No comments yet.

Leave a Reply