• 04/28/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds
    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Kettlebell Swings
    :15 Goblet Squats

    Mobility

    Front Rack, Shoulders & Bottom Squat

    Strength

    Front Squat (5-5-3-3-1-1 )

    Max Effort find 1RM

    WOD

    Metcon (AMRAP – Reps)

    5 Rounds :20 on :40 off

    :20 Thrusters 105/75
    :20 T2B
    :20 Dubs

    3 min per round x 5 = 15min

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