• 04/15/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Animal Movements (No Measure)

    3 Rds

    Monkey Bars
    Bear Crawl
    Crab walk
    Backward, Sideway, Forward
    Duck Walk
    Inch Worms

    WOD

    Run in heats of 4, start athletes who need more time to complete the chipper 1st

    Metcon (Time)

    Buy In: 1000m Row

    10 x HR Burpess (hand release)
    20 x T2B (scale K2E)
    30 x HR Push-Ups
    40 x Wall Balls 20/14
    50 x Double-Unders
    40 x Wall Balls 20/14
    30 x HR Push-Ups
    20 x T2B
    10 x HR Burpees

    Cooldown

    With extra time Yoga, Foam Roll & work on mobility

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