3/2/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 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

F&P: Metcon (Time)

FITNESS and PERFORMANCE

4 Rounds

5 Walkouts

10 Cal Bike

10 Box Steps or Jumps

10 Cal Bike

20 Wall Balls

10 Cal Bike

30 med ball sit ups

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

250m Row

10 Push ups

10 Ring Row

1:30 Bike

10 Bridges

10 Birddog

1 Lap

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