• 04/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Strength

    531: Back Squat (5-5-5+)

    5@65%

    5@75%

    5 or more @ 85%

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    3 x Deadlifts 275/175

    5 x HSPU

    2 Min Rest

    3 Min work on Handstand walk or handstand hold

    1 Min Rest

    100 x Dubs for time

    (or work on Dubs for 3-5 Minuts)

    Score is Rounds & Reps

    in 7 Minute AMRAP

    100 X Dubs (Time)

    100 X Double Unders for Time

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