7/13/18

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

F,P&C: Metcon (Time)

FITNESS, PERFORMANCE and COMPETITOR

100m Run or Row

100m OH Plate Walk

50 Ab mat Sit ups

100m Farmers Walk

20 Plate Lunges

300m Row

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Leg Lifts

10 DB Curls

300m Row

10 BirdDog

10 Ring Row

1:30 Bike

10 Bridges

10 Box Steps

No comments yet.

Leave a Reply