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10/23/2014


CROSSFIT FLIGHT – CrossFit

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Warm-up

(No Measure)

1 Min Battle Ropes

1 Min GHD’s or Med ball sit-ups

1 Min Row

Pass Thrus & OH Squats while waiting

Skill

Muscle Up Progressions

Russian Dips

Kipping & Butterfly Pull-Ups

WOD

Lurong Paleo #7 (AMRAP – Rounds and Reps)

7 min AMRAP

6 x HSPU’s

8 x KB Swings 70/50

12 x SDHP w/KB

LVL 2

HR Push-Ups

KB 50/35

SDHP no Hi Pull

LVL 1

HR Push-Ups from Knees

KB Russian Swings 35/30

SDHP no Hi Pull

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