• 04/28/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Strength

    4-3-2-1 OH Squat

    4-3-2-1 Front Squat

    4-3-2-1 Back Squat

    Once you do 4 OH Squats your warm up

    is over & your 12 sets start.

    Add weight each set as reps decrease.

    Your set of 4 Front Squats start with the 1RM OH Squat weight. Your set of 4 Back squats starts with your 1RM FS

    Overhead Squat (4-3-2-1)

    Front Squat (4-3-2-1)

    Back Squat (4-3-2-1)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 9

    3 x OH Squats

    3 x Sit-Ups

    6 x OH Squats

    6 x Sit-Ups

    9 x OH Squats

    9 x Sit-UPs

    add 3 reps each round

    RX is 50% of your body weight

    Score is Rounds & Reps

    record the last completed round plus the reps in the incomplete round.

    i.e if you finish the 12’s and are 10 reps into the next round score would be 12+10

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