12/12/17

Announcements

Thursday, December 14th the gyn WILL CLOSE at 5:15pm.

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 6 spiderman + reach

MOBILITY:

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

STR: Deadlift (8,5,3,1,1,1,5)

F,P,C: Metcon (Time)

FITNESS & PERFORMANCE

1 Round

200m Row and 40 Wall Balls

200m Row and 20 Box Steps or Jumps

200m Row and 30 Wall Balls

200m Row and 10 Box Steps or Jumps

3 Supersets

10 DB Curls

10 DB Extension

COMPETITORS

1 Round

400m Row and 40 Wall Balls

400m Row and 20 Burpee Box Jumps

400m Row and 30 Wall Balls

400m Row and 10 Burpee Box Jumps

3 Supersets

10 KB or DB Row

10 Dips

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