9/6/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

1:00 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 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

(If all Rower are used, ski erg)

ROUND 1

30 cal Row

20 KB Swing

5 Walkout

Round 2

28 cal Row

18 KB Swing

4 Walkout

Round 3

26 cal Row

16 KB Swing

3 Walkouts

Round 4

24 cal Row

14 KB Swing

2 Walkouts

Round 5

22 Cal Row

12 KB Swing

1 Walkout

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