• 02/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    ME: Back Squat (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    12 AMRAP

    3 Deadlifts 225/155

    3 HSPU

    6 Deadlifts

    6 HSPU

    9/9…

    12/12…

    *Rounds = The last completed round

    + Reps in the round you are working on.

    i.e if you are on the round of 15, your score would be 12 (last completed round) + Reps

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