5/11/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:30 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 and PERFORMANCE

4 Rounds

20 Lunges

15 KB Swings

10 Cal Bike

20 ab mat sit ups

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 DEADLIFT

WOD

200m Row

10 Box Steps

10 Triceps Plate Extension

10 DB Curls

1:30 Bike

10 Bridges

10 Wall Balls

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