• 03/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    ME: Floor Press (1RM)

    Keep Butt on ground

    WOD

    Metcon (AMRAP – Reps)

    2 Min @ ea station for Reps/Cals

    Dips (Rings, Parallel Bars or Matador)

    Slam Balls 30/20

    Row (Cal)

    KB Hang Clean & Press 50/35

    Sit-Ups

    *RX = Any style dip above with no bands

    *Slam Ball Over the Shoulder Cleans*

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