5/4/18

Selma CrossFit – CrossFit

View Public Whiteboard

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, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R Ankle Stretch

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITORS

WOD

5 Ring Row – 5 Strict Pull ups

10 Burpees

20 HR Push up

30 Hollow Rocks

40 Wall Balls

50 abmat sit ups

40 Jump Ropes or plate step

30 Lunges

20 Slam Ball

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

300m Row

10 Bench Squats

10 DB Curls

1:00 Bike

10 Triceps Extension

1 Lap

10 Bird Dog

No comments yet.

Leave a Reply