7/6/18

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

FPC: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

2 Round

20 cal Bike

10 Box Jump or Steps

30 Sit ups

100m Run

20 Lunges

10 Hanging Knee Raises or Leg Lift

500m Row

10 KB Swing

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift 3×5

WOD 20:00 AMRAP

1 Lap

10 Box Steps

10 Bird Dog

10 Ring Row

250m Row

10 Leg Lift

10 DB Curls

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