• 02/12/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Front Squat Complex (Weight)

    3 Rounds

    5 x No hand Front Squat

    5 x Front Squats

    5 x Pause Front Squats (3 seconds)

    5 x Double Rebound Front Squats

    WOD

    Metcon (AMRAP – Rounds and Reps)

    5:00 AMRAP of:

    1 Burpee

    1 Pull-up

    2 Burpees

    2 Pull-ups

    3 Burpees

    3 Pull-Ups

    4 4, 5 5 , 6 6 etc
    Scoring is Rounds & Reps. Last complete round you finish plus any extra reps in the next round. i.e got thru round of 7 plus 8 burpees = 7+8

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