3/6/18

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 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 Wrist Stretch, 10 Leg Swing, 5 Ankle Stretch

Str: Deadlift (5×4 @80%)

FIT: Metcon (Time)

FITNESS

3 Rounds

100m Row or Run

10 HR Push ups

200m Row or Run

20 ab mat sit ups

300m Row

8 Burpees

PER: Metcon (AMRAP – Rounds and Reps)

12 mins

50 Jump Ropes (25 DU)

10 Power Cleans

20 Russian Twist

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