7/12/18

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: Back Squat (6×2)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

21-15-9 (between each round 200m Run or 2:00 Bike)

Cal Row

Box Step Jump

Air Squats

COMP: Metcon (Calories)

COMPETITOR

Use First 2:00min as warm up

10:00 Row

8:00 Bike

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