• 03/29/2016


    CROSSFIT FLIGHT – CrossFit

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    Mobility

    Barbell quad smash

    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

    Bench Press (Find 3RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5

    Buy In: 500m Row

    5 Box Jumps 24/20

    5 Dips

    Rest 3

    AMRAP 5

    10 Floor Press 115/75

    25 Dubs

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