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7/17/18

By on July 17, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:30 Bike, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (5×3) F&P: Metcon (Time) FITNESS & PERFORMANCE WOD […]

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7/16/18

By on July 16, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 2:00 Row, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×3) FIT: Metcon (Time) FITNESS 5 Rounds 10 […]

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7/13/18

By on July 13, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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&C: Metcon (Time) FITNESS, PERFORMANCE and […]

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7/12/18

By on July 12, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 STR: Back Squat (6×2) F&P: Metcon […]

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7/11/18

By on July 11, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 STR: Push Press (4×3) F,C&P: Metcon […]

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7/10/18

By on July 10, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 STR: Deadlift (6×2) F&P: Metcon (Time) […]

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7/9/18

By on July 9, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 STR: Bench Press (6×2) FIT: Metcon […]

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7/6/18

By on July 6, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 FPC: Metcon (Time) FITNESS, PERFORMANCE & […]

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7/5/18

By on July 5, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 STR: Deadlift (4×3) F&P: Metcon […]

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