6/29/18

Announcements

The Gym will be CLOSED WEDNESDAY JULY 4th. Have a Happy and Safe 4th.
Regular Hours Thursday.

Friday July 6th the first class will start at 5:30am.

Selma CrossFit – CrossFit

View Public Whiteboard

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 Swing, 5 L/R Ankle Stretch

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

4 Rounds

15 Cal Row

10 Box Steps or Jumps

10 Ring Row or 10 Pullups

15 Slam Balls

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 BIKE

10 Leg Lifts

10 DB Curls

1 Lap

10 Wall Ball

10 Bench Squats

250m Row

10 Bridges

10 BirdDog

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