• 01/12/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Mobility

    Hips & Shoulders

    Strength

    ME: Shoulder Press (1RM)

    WOD

    Double Baseline is for RX Only

    No scaling allowed

    Must have a sub 5:00 RX Baseline score

    If you have a sub 5:00 RX Baseline you may choose between the 2 Wods

    Baseline (Time)

    1 Round for time
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

    Double Baseline (Time)

    1 Round for time

    1000m Row

    80 Squats

    60 Sit-Ups

    40 Push-Ups

    20 Pull-Ups

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