11/30/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP: 2:00 Row, 6 spiderman + Reach

Mobility

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

F,PC: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

5 Rounds

500m Row

10 Cal Bike

3 Supersets

10 DB Curls

20 Band Pushdowns

COMPETITORS SUPERSETS

3 Supersets

10 KB ROW

10 DB Skull Crusher

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