6/7/18

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 Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Push Press (5×4)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

4 Rounds

10 Burpees

20Leg Raises

10 cal Bike

20 Wall Balls

COMP: Warm-up (No Measure)

COMPETITORS

WARM UP

3 Rounds

100m OH plate walk- :30 plank

CSTR: FLOOR Press (5×5)

FLOOR PRESS

CSTR: Metcon (Time)

COMPETITORS

5 Rounds

20/16 cal Bike

10 Thrusters (DB)

No comments yet.

Leave a Reply