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09/30/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Coach Call-Outs (No Measure)

Jumping Jacks
Push-Ups
Arm Circles
Air Squats
Cat Cows
Fire Hydrants
Scorpions

Strength

Alternating grips between
Wide, Competition, narrow

3 x 3 @ ea of the 3 grips

Alternate between grips after ea
1×3

DE: Bench Press (9×3 @ 70% )

WOD

Metcon (AMRAP – Reps)

1 Round of 3 movements @
:15 work :45 rest (3 min)
1 Round of each @
:30 work :30 rest (min 4-5-6)
1 Round of each @
:45 work :15 rest (min 7-8-9)

Movements

Ring Dips
Thrusters 95/65
Burpees

*Can stage athletes at different movements if there aren’t enough Rings or Matadors

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