3/14/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 6 spiderman+reach

MOBILITY

20 PVC Pass Through, 6 L/R External shoulder rotation, 6 L/R Triceps Stretch, 6 wrist stretch, 10 leg swing, 6 L/R external hip rotation, 6 L/R ankle stretch

STR: Back Squat (5×3@85%)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

3 Rounds

50 ab mat sit ups

100m Row

20 KB Swings

200m Row

10 Leg lifts, hanging knee raises

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

250m Row

10 KB Swing

10 Ring Row

1:30 Bike

10 Bird Dog

10 Box Steps

10 DB Curls

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