• 03/11/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Strength

    531: Front Squat (3-3-3+ )

    70% 80% 90%

    Metcon (AMRAP – Rounds and Reps)

    6 Min

    10 x Deadlifts 115/75

    10 x S2OH

    40 x Dubs

    Scale A= 20 x Dubs, Scale B= 80 Singles

    Rest 3 Min & add weight

    4 Min

    10 x Deadlifts 155/105

    10 x Power Cleans

    20 x Dubs

    Scale A = 10 Dubs, Scale B = 40 Singles

    Rest 2 min & add weight

    2 min

    10 x Deadlifts 185/125

    10 x Dubs

    Scale A = 5 Dubs, Scale B = 20 Singles

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