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09/18/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Upper/Lower #4 (No Measure)

Run 200m

3 Rounds

10 x Good Mornings
10 x Pass Thru’s
10 x KB Swings
10 x Goblet Squats

Run 200M

Skill

Crew Carnival Tests
Perform as many as you wish, record your results do not have to do them all or in any certain order. To be done before during or after the Baseline tests

1 minute Double Under Test (AMRAP – Reps)

1 Min Burpee Test (AMRAP – Reps)

1 Minute to establish max rep Burpees
Hips & Sternum must touch ground
must jump & clap at top

1 Min American KB Swing Test (AMRAP – Reps)

1 Minute to establish max rep KB Swings
50/35
Yes swings can be counted towards 9652 for your class ;)

Muscle-ups (Max Unbroken Muscle Ups)

Max Strict Pull-Ups (Max Strict Pull-Ups)

Handstand Hold (Time)

The longer you go the lower on the leader board you’ll be and if you go longer you won’t get a PR star but we all know the longer you go the better you’re getting

WOD

Baseline (Time)

1 Round for time
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

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