• 02/02/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Mobility

    Couch Stretch, Front Rack

    Strength

    ME: Front Squat (1RM)

    WOD

    Metcon (AMRAP – Reps)

    6RDS

    In 1 minute:

    6 x Burpees Over Bar

    In remaining time:

    OHS for Reps

    Rest 1 minute

    Score = OHS Reps

    RX+ Comp: 135/95

    RX+: 115/75

    RX: 95/65

    *Scale burpees to 3 if 6 take longer than :30.

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