• 01/31/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Team Dynamic Relay Race (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    WOD

    Thanksgiving Day Feast (AMRAP – Reps)

    Teams of up to 6

    2:00 on / 1:00 off at ea. station

    2 Rounds

    Row (Cal)

    Situps

    Dips

    Body Blasters (Burpee, Pullup, K2E)

    Bench RX 135/95, Scaled 105/55

    Deadlifts RX 205/145, Scaled 155/105

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