6/8/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:30 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,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

4 Rounds

25 cal Row

20 KB Swing

10 Box Steps or Jump

Then: 75 ab mat sit ups

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 DB Curls

10 Push ups

250m Row

10 Bird Dog

10 Triceps Extension

1:30 Bike

10 Ring Row

10 Bridges

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