• 02/04/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Weightlifting

    Overhead Squat (Set 1RM)

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP ??

    12 C2B pull-ups

    12 KB Swing 53/35. RX+70/53

    Work and rest periods to be announced in class

    Accessory

    Behind Neck Strict Press / Snatch Grip (2×5 Static Weight)

    Behind Neck Push Press / Snatch Grip (2×5 Static Weight)

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