• 01/28/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    Suggestions:

    Rowing/Airdyne

    Burgener warm-up

    KB Swings

    Also spend some of your warm-up time in Muscle-up progressions and triple under practice. These movements WILL be in the Open people.

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 4

    5 OHS 115/75

    10 Bent over rows 115/75

    Rest 1

    AMRAP 4

    5 Wallballs 20/14

    10 Cal Row/Airdyne

    Rest 1

    AMRAP 4

    5 Snatch 115/75

    10 Sit-ups

    Rest 1

    AMRAP 4

    5 Cleans 115/75

    10/20 Trips/Dubs

    Skill

    Continue working on Muscle-ups progressions and Triple Unders. YouTube videos to be posted.

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