4/6/18

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, 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&C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

WOD

10 cal Row

20 KB Swing

10 HR Push ups

30 Cal Row

8 Pull up ( Ring Row)

40 cal Row

5 Burpees

50 cal Row

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

350m Row

10 Box Steps

10 KB Swing

10 DB Curls

1:30 Bike

10 Ring Rows

20 Flutter Kicks

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