3/13/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:30 Bike, 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: Bench Press (5×3@85%)

FIT: Metcon (Time)

FITNESS

4 Rounds

30 Jump Rope or plate steps

10 Air Squats

10 Lunges

350m Row

8 walkouts

PER: Metcon (Time)

PERFORMANCE

3 Rounds

50 air Squats

5 walkouts

10 Hang Power Clean

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