• 04/22/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    ME: Bench Press (1RM)

    WOD

    Metcon (Time)

    500m Row @ some point during WOD

    10 x Ring Dips

    20 x Bar over Burpees

    30 x Thrusters 95/65

    40 x KB Swings 50/35

    50 x Pushups

    40 x KB Swings

    30 x Empty Barbell Thrusters 45/35

    20 x Regular Burpees

    10 x Ring Dips

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