9/14/18

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

P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

WOD

1 Round

400m Row

40 abmat sit ups

1:00 Bike

30 air squats

20 push ups

1:00 Bike

Then 5 Supersets

10 DB Curls

10 Band Push Downst

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TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

1:30 Bike

10 DB Curls

10 Wall Balls

10 Box Steps

1 Lap

10 Bridges

10 Ring Row

10 Hurdle Steps

250m Row

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