• 04/12/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 Rd 5/10/5 (No Measure)

    5 x Burpess
    10 x Squats
    5 x Push-ups

    Warm-up

    Running line drills (No Measure)

    Coach cued:
    Fwd/Bkwd/Fwd
    Fwd/Side/Side
    Sprint stance/360/360

    WOD

    Team Muscle up mile + Tire Flip (Time)

    Partner / team WOD 2-3 per team

    Run 1 Mile
    10 x Muscle Ups
    20 x Tire Flips
    30 x Bench Press 135/95
    40 x Burpee Pull-Ups
    50 x Weighted Partner Situps 20/14

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