CROSSFIT FLIGHT – CrossFit
Upper / Lower Warm Up (No Measure)
Row 500/ Run 400 / Jump Rope 3 Min.
15 x Leg swings ea. direction ea. leg
15 x Arm circles ea. direction ea. arm
15 x Good Mornings
15 x Pass Thrus
15 x OH Squats
15 x KB Swings
15 x Goblets
15 x Push Ups
15:00 Time limit
HSPU progressions. Base what you do here on your current level of HSPU skill. Those that dont have HSPU may want to try box HSPU, Toe Taps, Handstand holds. If you have HSPUs, work on kipping or strict depending on whichever is your goat. Kipping HSPU is basically an upside down thruster. You could also work on shoulder taps while in the handstand hold to work towards handstand walks.
Metcon (AMRAP – Reps)
5:00 Snatch 75/55
4:00 Thrusters 75/55
3:00 Double unders
2:00 Med Ball Sit-ups 20/14
1:00 C2B Pull-ups
Seated Shoulder Press (5-5-5-5-5 climbing weight. Record heaviest set.)
Same as Strict press, seated on the ground with feet straight out in front.