• 02/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats
    Sub down and backs x 2 for 200m run

    Mobility

    Shoulders/ Lacrosse Balls & Bands

    WOD

    7000lb Elephant (Time)

    Move, from G2OH, any way possible:

    7000 lb – men

    5000 lb – women

    You choose the weight,

    example:

    52 reps at #135 (men)

    37 reps at #135 (women)

    74 reps at #95 (men)

    52 reps at #95 (women)

    Cooldown

    Cool Down

    Core work

    GHD/Ab mat situps/ Planks

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