9/13/2018

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARMUP

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

F&P: Metcon (Time)

FITNESS and PERFORMANCE

WOD

1-10

KB Swing

Cal Row

Burpee

STR: Push Press (8,5,3,1,1,1,5)

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

3 Rounds

10 L/R Bulgarian Bag

OH Plate Walk (grass and Back)

COMP: Push Press (8,5,3,1,1,1,5)

COMP: Metcon (Time)

COMPETITOR

Split in 2 Groups

1-10

Cal Ski Erg

Cal Row

Cal Bike

Burpee

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