• 01/27/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper #2 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    15 x Pass Thrus

    15 x Jumping Jacks

    10 x Push Press

    10 x V-Ups

    5 x Burpees

    5 x Push-Ups

    Weightlifting

    Bench Press (5×5 @ 65% of 1RM)

    Move quickly between set, no more then 1:00 rest.

    Bench Press

    Reference only, do not add score

    Metcon

    Metcon (Time)

    3 rounds

    10 Floor Press 135/95 RX+ 185/135

    10 Box jump overs 24/20 RX+ 30/24

    10 RDL 135/95 RX+185/135

    3 Ring Muscle-ups

    Strength

    Bamboo bar KB Bench (8×3 Static Weight)

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