12/17/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Row or Ski erg, 6 spiderman + Reach

Mobility

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

F&P: Metcon (Time)

FITNESS & PERFORMANCE

5 Rounds

250m Row

20 Lunges

20 Ab mat sit ups

3 Super sets

10 DB Curls

10 KB Row

COMP: Metcon (Time)

COMPETITORS

WARM UP: 2:00 Row or Ski erg

6 Spiderman + Reach, 6 pigeons pose, 6 Russian Baby Makers, 6 Ankle Stretch

WOD

10-1

Power Clean

Bench Press

Ab mat sit ups

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