1/11/18

Selma CrossFit – CrossFit

WARM : Warm-up (No Measure)

WARM UP

1:30 Bike, 6 spiderman +Reach

Mobility

20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 L/R Leg Swing, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch

F&P: Metcon (AMRAP – Rounds and Reps)

FITNESS & PERFORMANCE

15 min AMRAP

200m ROW

25 Sit ups

3 Supersets

10 Barbell Curls

10 Triceps KickBack

COMP: Metcon (Time)

COMPETITORS

WARM UP

100 Jump Rope, 6 spiderman + Reach, 6 pigeon Pose, 6 Russian Baby Makers

WOD (accumulate TOTAL 150 cal each) each team member does 50 cal each machine

Bike

Ski Erg

Row

3 Superset

10 Front Raises

10 Side Raises

10 Tricep Kick Back

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