1/5/18

Selma CrossFit – CrossFit

WARM: Warm-up (No Measure)

WARM UP

2:00 Row, 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 and COMPETITORS

10-1-10

Cal Row or Bike

KB Swing (Russian)

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

250m Row

10 Push ups

10 Ring Row

1:30 Bike

10 BirdDog

10 Bridges

10 KB Swing

10 Wall Balls

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