• 02/03/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Skill

    Continue with Muscle-up progressions and Triple Unders.

    – Box Muscle-ups

    – Band work

    – Jumping MUs

    Metcon

    Metcon (Time)

    For Time:

    3 Rounds

    10 Alternating Pistols

    20 Floor Press 115/75

    30 Deadlifts 115/75

    40 Sit-ups

    women RX+ = over 75#

    In background during WOD Row/Airdyne 50 Calories

    Accessory

    Metcon (AMRAP – Reps)

    3x 1:00 max reps Triple Unders

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