12/1/17

Selma CrossFit – CrossFit

WARM : Warm-up (No Measure)

WARM UP

2:00 Bike 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,P&C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

100 Flutter Kicks

10 Burpees

20 Slam Balls

30 KB Deadlift

40 Wall Balls

50 KB Swings

40 Air Squats

30 HR Push ups

20 Box Jump or Steps

10 Ring Row or Pull ups

100m Ab mat sit ups

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 Bike

10 Bridges

10 Push ups

10 Box Steps

10 Box jumps

350m Row

10 DB Curls

10 Bird Dog

10 Air Squat

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