• 01/19/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Bench Press (Find 1 RM)

    Auxiliary Training

    EMOM 10

    Odd 2 TGU Right Hand

    Even 2 TGU Left Hand

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 8

    40 Med Ball Sit-ups 20/14

    20 Deadlifts @ BW

    10 Ring Muscle-ups

    Weightlifting

    Part B:

    Halting Snatch Grip Deadlift (work up to a challenging single)

    1 second pause below knee

    1 second pause above knee

    1 second pause mid thigh then

    stand all the way up.

    Keep shoulder blades pulled together

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