• 04/13/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    General Cardio

    Dynamic

    –Bear Crawl, pass thru, twist

    Specific

    –KB Swings, quick row sprints, Burpees

    SWOD

    Metcon (AMRAP – Reps)

    AMRAP 5

    T2B / K2E / Leg raises

    *ea time you break run to the street and back.

    *score is total T2B/K2E/ Leg Raises

    **If you ripped monday sub GHD Situps or weighted med ball sit-ups. Run every time you break

    WOD

    Lactic Endurance 1 (2 Rounds for time)

    6:00min cap / Rest 12 min Repeat

    This is an all out SPRINT!

    Row 250

    10 KB Swings 70/50

    10 Burpees

    10 KB Swings

    10 Burpees

    10 KB Swings

    Row 250

    Scaled

    Row 200

    7 KB Swings 50/35

    7 Burpees

    7 KB Swings

    7 Burpees

    7 KB Swings

    Row 200

    *Must finish in under 6 minutes

    or scale the 2nd attempt more.

    **For classes larger than 8**

    Run a heat of 8 every 6 minutes

    0-6 Heat 1

    6-12 Heat 2

    12-18 Heat 3

    18-24 Heat 1 Re-Test

    24-30 Heat 2 Re-Test

    30-36 Heat 3 Re-Test

    Cash Out

    Plank Off

    See who is the last one still holding a plank

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