• 03/03/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    DE: Bench Press (9 x 3 @ 65% of 1RM)

    3 Rounds

    1 x 3 Close Grip

    1 x 3 Comp Grip

    1 x 3 Wide Grip

    Switch grips after ea set of 1×3

    Switch partners between ea set

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3

    9 Sit-ups

    9 Burpees

    9 Box Jumps 24/20

    Rest 1 Minute

    AMRAP 3

    6 Sit-ups

    6 Burpees

    6 Box Jumps

    Rest 1 Minute

    AMRAP 3

    3 Sit-ups

    3 Burpees

    3 Box Jumps
    Add Rounds & Reps from ea AMRAP together at the end

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