12/8/17

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 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,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

50 Jump Ropes (plate steps)

40 Push ups

30 Leg Lifts (Hanging Knee Raises)

20 Air Squat

10 Pull ups or Ring Row

2:00 Bike

10 Burpees

20 Wall Balls

30 KB Swing

40 Sit ups

50 Jump Ropes

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

5×3 Push Press

WOD

250 Row

10 Push ups

10 Wall Balls

1 Lap

10 KB Swing

10 DB Curls

1:30 Bike

10 Bridges

10 Bird Dogs

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