6/13/18

Selma CrossFit – CrossFit

View Public Whiteboard

WARM: Warm-up (No Measure)

WARM UP

2:00 Roe, 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 Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Push Press (5×3)

FIT: Metcon (Time)

FITNESS

2 Rounds

50 Jump Rope- 50 plate steps

40 Air Squats

30 cal Bike

20 abmat sit ups

PER: Metcon (Time)

PERFORMANCE

50 Wall Balls

40 Cal Row

30 Box Steps

20 power cleans

10 Burpees

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1 Lap

10 DB Curls

10 Box Steps

10 Ring Row

250m Row

10 Wall Balls

CWARM: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

20 Weighted Leg lift- 5 Bar Roll outs

COMP: Metcon (Time)

COMPETITOR

50 Wall Balls

40 Cal Row

30 Box Steps

20 power cleans

10 Burpees

No comments yet.

Leave a Reply