• 04/18/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Strength

    Back Squat (6×6 @ 70% + 10-20lbs (plus 5-10 from last week))

    You are adding 10-20lbs to 70% which would be plus 5-10lbs from last week depending on how it felt. If it felt heavy stick with the same weight you used last week

    WOD

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

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