• 04/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    DE: Front Squat (10×3 @ 60-70%)

    1st two reps standard front squat

    3rd rep = 3 second pause in bottom

    WOD

    Metcon (AMRAP – Rounds and Reps)

    15 Min Partner AMRAP

    10 x C&J’s 135/95

    10 x Box Jumps 24/20

    10 x Ring Dips

    10 x Burpees onto Plate

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