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11/20/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

John’s Warm Up (No Measure)

Run 400m

10 x Pass Thrus

10 x OH Squats

10 x Good Mornings

10 x Push -ups

10 x Chin Ups (Reverse Grip)

Downward Dog

Upward Dog

Childs Pose x 30 seconds
* Sub 400m for 3 Minutes of indoor laps

Mobility

Shoulders/ Hips/ Ankles

WOD

Metcon (AMRAP – Reps)

AMRAP 10

In 1 minute:

Buy In: 5 x Wallballs 20/14

Remaining time max Thrusters 95/65

1 minute rest

Repeat 5 Rounds total

AMRAP 10

In 1 minute:

Buy In: 10 x Dubs or 20 x Singles

Remaining time max OH Squats 95/65

1 minute rest

Repeat 5 Rounds total

*Score is total Thrusters + OH Squats

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