• 01/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel
    Sub Burpees for Jumping Jacks

    Mobility

    Couch Stretch & Banded Hips

    Strength

    531: Back Squat (1RM)

    WOD

    Metcon (Time)

    *25 Min time cap (Scale accordingly)

    100 Double unders

    5 rounds of Sit-Up Cindy

    80 Double unders

    4 rounds of Sit-Up Cindy

    60 Double unders

    3 rounds of Sit-Up Cindy

    40 Double unders

    2 rounds of Sit-Up Cindy

    20 Double unders

    1 round of Sit-Up Cindy

    Situp Cindy is 15 sit-ups instead of squats

    5 x Pullups

    10 x Pushups

    15 x Situps

    Scale A = 1/2 the dubs

    (if learning dubs and can string a few)

    Scale B = 2 -1 Singles

    (Can’t do double unders)

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