• 01/11/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (Find 1RM)

    Last 1RM 10/12/15

    WOD

    Coach set the timer for 4 x 6 minute rds

    Metcon (4 Rounds for time)

    Every 6 minutes for time x 4 sets

    20 WB 20/14

    15 T2B

    3 Wall Walks

    15 KB Cleans 50/35

    45 Dubs

    Weightlifting

    Part B: Snatch Complex

    Build to a moderate set

    6×1

    1 Full Snatch

    1 Hang Squat Snatch

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