10/8/18

Selma CrossFit – CrossFit

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

STR: Front Squat (5×5 @65%)

FIT: Metcon (Time)

FITNESS

5 Rounds

10 Ring Row

10 cal Bike

10 Leg Lifts or Hanging knee Raises

20 Box Steps or Jumps

P&C: Metcon (Time)

PERFORMANCE & COMPETITOR

5 Rounds

60 Jump Ropes or 30 DU

6 Strict Pull ups

20 yard sled push 103/70

10 Burpee/ Hurdle Jump

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1Lap

10 Ring Row

10 Bench or Box Squat

10 Bridges

10 DB Curls

300m Row

10 Bird Dog

10 Push ups

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