4/13/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARMUP

2:00 Bike, 6 spiderman + reach

Mobility:

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

F& P: Metcon (Time)

FITNESS & PERFORMANCE

2 Rounds

20 cal Bike

15 Slam Balls

5 Walkouts

15 cal Bike

10 Slam Balls

5 walkout

10 cal Bike

5 slam Balls

5 Walkout

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:00 Bike

10 DB Curls

10 Ring Rows

10 BirdDog

300m Row

10 Wall Balls

10 Bridges

10 Bench Dips

10 Bench Squats

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