12/29/17

Announcements

Gym hours for New Years.
Closed Monday Jan 1st.
6:00 am first class Tuesday, Jan 2nd

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 min Bike, 6 spiderman + Reach

MOBILITY

20 PVC Pass Through, 6 external shoulder rotation, 6 triceps stretch, 6 wrist stretch, 10 leg swing, 6 external hip rotation, 6 ankle stretch

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

2 Rounds

10 cal Row

5 walkout

10 Cal Row

25 abmat sit ups

10 cal Row

10 KB Swing

10 Cal Row

10 Box Jump or steps

10 cal Row

20 Lunges

10 cal Row

10 pull ups or ring row

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1:30 Bike

10 DB Curls

10 Air Squats

250m Row

10 Birddogs

10 Bridges

10 Ring Row

10 wall balls

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