1/12/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

100m Row, 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,C&P: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITORS

WOD

100m Row

10 HR Push ups

5 Burpees

10 cal Bike

5 Burpees

10 Ring Row or Pull ups

15 cal Bike

5 Burpees

20 Air Squats

20 cal Bike

5 Burpees

30 Ab mat sit ups

15 cal Bike

5 Burpees

40 Lunges

10 Cal Bike

5 Burpees

30 box steps or jumps

200m Row

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

100m Row

10 KB Swings

100m Row

10 Push ups

1:00 Bike

10 DB Curls

100m Row

10 Bridges

100m Row

10 Bird Dog

10 Leg Lift

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