12/5/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 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

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

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

10-1

Cal Bike

HR Push ups

KB Swings

3 Supersets

10 DB Curls

10 DB Extension

COMPETITORS SUPERSETS

3 Supersets

10 KB or DB Row

10 Dips

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