• 03/18/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    Mobility

    15 Min

    Quad Smash with Barbell

    Shoulders–> Lax Ball and Bands

    WOD

    Jack (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    10 Push Press, 115#

    10 Kettlebell Swings, 53#

    10 Box Jumps, 24″
    In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
    To learn more about Jack click here
    Ladies –> 75# / 35# / 20″

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