9/28/18

Announcements

The gym will be closed Saturday Sept. 29th. John, Landon, Sam and Melanie will be competing at the Beach Brawl in Pensacola Fl.

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

F&P: Metcon (Time)

FITNESS & PERFORMANCE

2 Rounds

10 Ring Row or Pull ups

20 Med ball sit ups

10 air squats

30 Flutter kicks

10 push ups

20 box steps

30 leg lifts or hanging knee raises

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Deadlift

WOD

10 Air Squats

1 Lap

10 Ring Row

1:30 Bike

10 DB Curls

10 Box Steps

250m Row

10 KB Swings

10 Bridges

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