• 02/09/2015


    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

    Strength

    ME: Push Press (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    3 Min AMRAP

    5 x Wall Balls 20/14

    5 x Med Ball Situps

    Rest 1 Min

    3 Min AMRAP

    5 x T2B

    5 x Push-Ups

    Rest 1 Min

    5 x Box Jumps 24/20

    5 x KB Swings 50/35

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