• 03/08/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    WOD

    Metcon (AMRAP – Reps)

    For reps:

    3:00 Hand-to-Hand KB Swings

    (Russian) 50/35

    3:00 Rest

    2:00 Overhead Plate Lunges 45/25

    2:00 Rest

    1:00 Russian Twist 50/35

    1:00 Rest

    2:00 1 arm KB Push-press 50/35

    2:00 Rest

    3:00 Row/Airdyne Calories

    Mobility

    Coach Colin to select ROMWOD

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