• 02/17/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    SWOD

    4 x 3 Push Jerks

    Warming up to the workout weight

    30 Dubs after ea. set or work on dubs for 1 Min after ea. set

    WOD

    Metcon (Time)

    5RDS for Time

    12 Deadlifts 155/105

    9 Hang Power Cleans

    6 Push Jerks

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