• 02/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    DE: Sumo Deadlift (10 x 1 @ 75%)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    1 x Sumo Deadlift (405/285)

    10 x T2B

    10 x Bar Facing Burpees

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