• 04/14/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    Deadlift (15 minutes to find 10RM)

    Should be around 75% of your current 1RM. (3/24/16)

    Test to see if you can go above 75%

    WOD

    Gizmo (Time)

    3 Rounds

    Run 800M

    10x Burpee Pull Ups

    20x Walking lunge steps ea. leg

    30x Push-ups

    40x Squats

    50x Double Unders
    30 Minute time cap

    ** If you ripped this week sub Bar over Burpees for Burpee pull-ups

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