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 Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle STR: Deadlift (6×2) F&P: Metcon (Time) FITNESS and […]
Archive | Workouts
4/18/18
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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (6×2) F&P: Metcon […]
4/17/18
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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (6×2) F&P: Metcon […]
4/16/18
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, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (6×2) FIT: Metcon (Time) […]
4/14/18
Selma CrossFit – CrossFit View Public Whiteboard CSTR: Clean (60%x5, 65%x5,70%x5, 75%x5)
4/13/18
Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F& P: Metcon (Time) FITNESS & PERFORMANCE […]
4/12/18
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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch Str: Bench Press (5×3) F&P: Metcon […]
4/11/18
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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (5×3) FIT: Metcon […]
4/10/18
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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×3) FIT: Metcon […]
4/7/18
Selma CrossFit – CrossFit View Public Whiteboard COMP: Front Squat (60%x5, 65%x5, 70%x5, 75%x5, 80%x5)