• 04/06/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Back Squat (6×6 @ 70%)

    If you don’t have a recent 1RM use your 2RM, we’ll be adding weight the next two weeks based on how previous weeks go, make notes

    WOD

    Deadlift / Box Jump Over (Time)

    30-20-10

    Deadlifts 225/155

    Box Jump Overs 24/20

    Weightlifting

    Part B:

    RDL

    Romanian Deadlift
    5@50%

    5@60%

    5@65%

    5@70%

    5@75%

    * % base from 1RM Front Squat

    Record heaviest set

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