2/28/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

250m Row, 6 spiderman + reach

Mobility

20 PVC Pass Through, 5 external shoulder rotation, 5 Triceps Stretch, 5 wrist stretch, 10 leg swings, 5 external hip rotation, 5 ankle stretch

STR: Back Squat (5×6@70%)

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

4 Rounds

15 cal Bike

12 KB Swings

9 Ring Row or strict Pull ups

6 Burpees

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

10 Bird Dog

10 Bench Squats

1 Lap

10 KB Swing

250m Row

10 Hurdle Steps

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