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10/21/2014

CROSSFIT FLIGHT – CrossFit

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Warm-up

Shoulder Warm Up (No Measure)

1 minute of Jump Rope

:15 Big arm circles

:15 Plank hold on palms

:15 Side plank hold L&R

:15 Crab Walk

5 x Super slow push-ups

5 x Wide push-ups

5 x Super slow push press*

5 x Super slow wide grip push press*

* w/ PVC or Empty Barbell

5 x Strict chin ups (reverse grip)

5 x Strict Pull-Ups

1 minute of Jump Rope

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

10 x Push Press 115/75

10 x Box Jumps 24/20

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