• 04/13/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    ME: Sumo Deadlift (1RM)

    20 Minutes to establish 1RM

    The Chief (AMRAP – Rounds)

    Max rounds in 3 minutes of:

    3 Power Cleans, 135#

    6 Push-ups

    9 Squats

    Rest 1-minute.

    Repeat for a total of 5 cycles

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