• 03/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Mobility

    Shoulders

    Strength

    ME: Shoulder Press (1RM)

    WOD

    Metcon (AMRAP – Reps)

    Max Reps

    2:00 minutes on / :30 off

    Row – Cal

    Box Jumps 24/20

    KB Swings 50/35

    Wall Balls 20/14

    :30 seconds to transition & record scores

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