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04/24/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Deadlift Warm-up #2 (No Measure)

Run 400/ Row 500 or Jump Rope 3 min
1RD
20 x Jumping Jacks
20 x Lunges
15 x Rollover 2 V-sit
15 x Good Mornings
10 x Scorpions
10 x Hollow Rock 2 Supermans
5 x Burpees
5 x Inch Worm Push-Ups

Strength

D.E 10×2 @ 70% of 1RM
Conventional deadlift
warm up to 70%

Deadlift (10×2 @70%)

WOD

2013 Regionals Event 5 (Time)

21-15-9

Deadlift 315/205
Box Jump 30/24

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