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07/29/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

Bench Warm Up (No Measure)

3 Rounds

10 x Jumping Jacks
10 x Arm Circles ea arm ea direction
10 x Push -Ups
10 x Band Pull-Aparts

Strength

ME1: Bench Press (1RM)

WOD

Metcon (Time)

Buy In:
400m Run
100 Dubs

15-10-5
HSPU
Pull-Up

*Scale A 50 Dubs (if you have dubs but can’t string very many together)
*Scale B 200 Singles (Only do singles if you can’t do 1 double under)

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