7/11/18

Selma CrossFit – CrossFit

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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 (4×3)

F,C&P: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR (COMP NO STRENGTH)

1 Lap or 400m Row

Then

20,18,16,12,10,8,6,4

Wall Balls

Leg Lift

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

250m Row

10 Lunges

10 Bridges

10 DB Curls

1:00 Bike

10 Birddogs

1 Lap

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