3/12/18

Selma CrossFit – CrossFit

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WARM : Warm-up (No Measure)

2:00 Row, 6 spiderman + reach

Mobility

20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches

STR: Deadlift (5×3@85%)

FIT: Metcon (Time)

FITNESS

Cal Bike,12,10,8,6,4,2

Burpee 2,4,6,8,10,12

PER: Metcon (Time)

PERFORMANCE

1 Round

1000m Row

10 Front Squat

800m Row

10 Push Press

600m

20 Russian Twist

TOB: Metcon (Time)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap or 1:30 Bike

10 Wall Balls

10 Birddog

250m Row

10 Leg Lifts

10 DB Culr

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