• 01/19/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M
    Sub 200m run for 4 down and backs

    Strength

    ME: Deadlift (1RM)

    WOD

    Metcon (Time)

    Last Done: 07/01/2014

    5-10-15-20-25-30-35

    Wall Balls 20/14

    5 x Ring dips between each set

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