• 04/07/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC Warm Up (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    SWOD

    EMOM 10

    Even :30 Handstand Walks or progressions

    Wall Walks

    Shoulder Taps

    Hip Taps

    Wall walk aways

    Feet on box, Circling

    ODD

    5 Pendlay Rows

    Pendlay Row (5×5)

    https://youtu.be/P3IFMl-O2rA

    WOD

    Nate (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    2 Muscle-ups

    4 Handstand Push-ups

    8 Kettlebell Swings, 70#
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    To learn more about Nate click here
    Choose to either do NATE or Cindy

    Cindy (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    Weightlifting

    Part B:

    Snatch

    5@50%

    5@60%

    5@65%

    5@70%

    5@75%

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