• 01/22/2015


    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

    Strength

    DE: Shoulder Press (8 sets of 3 reps @ 75%)

    WOD

    John “38” (Time)

    4 x Muscle Ups

    2 x Squat Cleans 185/135

    19 x Floor Press 185/135

    76 x Pull-Ups

    38 x Snatches 75/55
    Re-Test from April

    Scale 4 x MU’s = 4 C2B+ 4 Dips

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