• 04/30/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    15 x Pass Thrus
    15 x Jumping Jacks
    10 x Push Press
    10 x V-Ups
    5 x Burpees
    5 x Push-Ups

    Strength

    Shoulder Press (8 x 2 after warming up to 70%)

    8 x 2 @ 70% of 1RM from last week
    if you don’t have a 1RM find your
    1RM instead

    Push Press (8 x 2 @ 80% of 1RM shoulder Press)

    Use 80% of 1RM Shoulder Press not Push Press

    WOD

    Metcon (AMRAP – Rounds and Reps)

    8 Min AMRAP

    5 x Snatches 135/95
    10 x Bar facing burpees

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