12/15/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 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

F.P.C: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITORS

2 Rounds

20 Box Step or Jumps

10 Ring Row 0r Pull up

20 KB Swing

10 HR Push ups

20 Ab mat sit ups

10 Burpees

20 Wall Balls

10 Slamballs

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

2:00 Bike

10 BirdDogs

10 Bridges

10 Leg Lifts

300m Row

10 DB Curls

10 Air Squats

10 Pushups

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