7/3/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 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

STR: Bench Press (4×3)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

5 Rounds

10 Cal Bike

20 ab mat sit ups

10 KB Swing

CWarm: Warm-up (No Measure)

COMPETITOR

WARM UP

MIDLINE

3 Rounds

OH Plate Walk to cone & back

10 L/R Bulgarian Bag Halo swings

COMP: Metcon (Time)

COMPETITOR

6 Rounds

15/10 cal Bike

10 Double unders

9 Power Clean

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