• 04/16/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Mobility

    Shoulders

    Strength

    DE: Push Press (5@60%, 5@70%, 5@80% then drop to 70% 3×5)

    WOD

    Metcon (Time)

    10-1 exchange

    Push Press 115/75

    T2B
    10 x Push Press / 1 x T2B

    9 x PP / 2 x T2B

    etc

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