• 04/26/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-up (No Measure)

    Musical Medicine Balls

    Metcon

    2 min on 1 min rest stations (AMRAP – Reps)

    Individual or partner WOD.
    2 Minutes on 1 Minute rest
    Do ea station twice combine reps/cal
    If working w/ partner switch partners
    after rest

    Row Calories x 2

    Double Unders x 2

    Med Ball Situps x 2 20/14

    Weighted Box Step Overs x 2
    24/20 & 50/35 (2 KB’s)

    Back Squat x 2 135/95

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