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9/19/18

By on September 19, 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, 5 L/R Wrists, 10 Leg Swing, 5 L/R External Hip Rotation, 10 L/R Ankle Stretch STR: Bench Press (8,5,3,1,1,1,5) F&P: Metcon (Time) FITNESS […]

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9/18/18

By on September 18, 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, 5 L/R Wrists, 10 Leg Swing, 5 L/R External Hip Rotation, 10 L/R Ankle Stretch STR: Back Squat (8,5,3,1,1,1,5) F&P: Metcon (Time) FITNESS […]

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9/17/18

By on September 17, 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, 5 L/R Wrists, 10 Leg Swing, 5 L/R External Hip Rotation, 10 L/R Ankle Stretch STR: Push Press (8,5,3,1,1,1,5) FIT: Metcon (Time) FITNESS […]

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9/14/18

By on September 14, 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 P,C: Metcon (Time) FITNESS, PERFORMANCE & […]

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9/13/2018

By on September 13, 2018 in Workouts

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 Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F&P: Metcon (Time) FITNESS and PERFORMANCE WOD […]

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9/12/18

By on September 12, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:00 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: Front Squat (8,5,3,1,1,1,5) FIT: Metcon […]

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9/11/18

By on September 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: Bench Press (8,5,3,1,1,1,5) F&P: Metcon […]

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9/10/18

By on September 10, 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 (8,5,3,1,1,1,5) FIT: Metcon (Time) […]

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9/7/18

By on September 6, 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 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE […]

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9/6/18

By on September 6, 2018 in Workouts

Selma CrossFit – CrossFit View Public Whiteboard 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 […]

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