9/11/18

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: Bench Press (8,5,3,1,1,1,5)

F&P: Metcon (Time)

FITNESS and PERFORMANCE

1 mile Bike

30 HR Push ups

50 ab mat sit ups

1/2 mile Bike

20 band pushdown

40 Leg Lifts

COMP: Warm-up (No Measure)

COMPETITORS

WARM UP

5 ROUNDS

15 Band Curls

20 Wall Balls

COMP: Metcon (Time)

COMPETITORS

WOD

1 ROUND

1600m Row

50 KB Swing (Russian)

800 Row

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