• 04/27/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Upper #1 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks

    20 x Pass Thrus

    10 x Pushups

    5 x Burpees

    Strength

    Bench Press (@50% of 1RM)

    3 sets of

    1×3 @ Wide

    1×3 @ Comp

    1×3 @ Narrow

    WOD

    Metcon (Time)

    10-1 Exchange

    Push-Ups

    Strict Pull-Ups

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