9/7/18

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

F,P,C: Metcon (Time)

FITNESS, PERFORMANCE & COMPETITOR

WOD

2 Rounds

50 Hoses

20 sit ups

20 Box Steps

20 sit ups

15 HR Push ups

20 Sit ups

20 Wall Balls

20 Sit ups

50 Hoses

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Band Push Down

10 Bridges

10 KB Swing

10 DB Curls

250m Row

10 Bird Dog

10 Wall Balls

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