• 04/11/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Team Dynamic Relay Race (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    WOD

    Metcon (AMRAP – Reps)

    Partner A= Pacesetter

    Partner B= Repsetter

    1Min rest between ea 4 min WOD

    4 Min AMRAP

    A)Wallsit

    B)Wallballs

    4 Min AMRAP

    A)Deadlift Hold 225/155

    B)Pullups

    4 Min AMRAP

    A)Spotter

    B)Bench Press 135/85

    *Use 35# Barbells w/ 4 x 25’s =135

    Women can strip 2×25’s off = 85

    4 Min AMRAP

    A)50xDubs or 100xSingles

    B)KB Swings 50/35

    4 Min AMRAP

    A)250m Row

    B)Burpees

    24 Minutes total

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