6/14/18

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 Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

F,P: Metcon (Time)

FITNESS, PERFORMANCE

5000m Row

COMP: Metcon (Weight)

COMPETITORS

WARM UP

10:00 Running Clock

Find your 1 rep max Snatch

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