3/1/2018

Announcements

Come support the Selma CrossFit athletes competing in the 2018 CrossFit Open, Friday night 6:00pm.

Selma CrossFit – CrossFit

View Public Whiteboard

WARM : Warm-up (No Measure)

WARM UP

1:30 Bike, 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: Bench Press (5×5 @75%)

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITORS

5 Rounds

20 HR Push-up

15 Slam Ball

10 Air Squat

20 cal Row

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