• 01/29/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    DE: Deadlift (Conventional)

    12×2 @ 50-60% Plus

    Band Tension

    DE: Deadlift (12 x 2)

    12 x 2 Plus band tension

    WOD

    Metcon (AMRAP – Reps)

    9 AMRAP

    3 KB 50/35

    3 Squats

    3 Burpees

    6-6-6…

    9-9-9…

    etc….

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