• 02/04/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Strength

    DE: Box Squat (10 x 2 @ 60%)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    12 AMRAP

    12 Box Jump Overs (24/20)

    12 Box Dips

    12 KB Swings (50/35)

    12 KB Lunges (alternating)

    *RX Dips = Legs planked out in front with only backs of heels touching floor (ie: you should not be flat footed) and shoulders must dip below elbows.

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