• 01/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-Up #1 (No Measure)

    4 Rounds

    5 Burpees

    10 Good Morning

    5 Jump Squats

    10 Pass Thrus

    5 Strict Pull-Ups

    10 OH Squats

    then

    :30 upward dog

    :30 downward dog

    :30 childs pose

    Mobility

    Super Squat & Couch Stretch

    Strength

    15 Minutes to find 1RM OH Squat

    15 Minutes to find 1RM Snatch

    **Note Power or Squat Snatch

    ME: Overhead Squat (1RM)

    ME: Snatch (1RM)

    WOD

    Complete as many tests with remainder of time. See 9/18/2014

    1 Min American KB Swing Test (AMRAP – Reps)

    1 Minute to establish max rep KB Swings

    50/35

    1 Min Burpee Test (AMRAP – Reps)

    1 Minute to establish max rep Burpees

    Hips & Sternum must touch ground

    must jump & clap at top

    1 minute Double Under Test (AMRAP – Reps)

    Muscle-ups (Max unbroken)

    Handstand Hold (Time)

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