• 03/03/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk Warm Up (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

    Weightlifting

    Split Jerk (3-3-3-2-2-2-1-1-1)

    Attempt to set 1RM

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 10

    5 Floor Press 135/95

    10 Box Jumps 24/20

    15 Deadlifts 135/95

    Mobility

    Coach Colin to Select ROMWOD

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