• 05/01/2014


    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

    Skill

    Pistol progression & practice

    WOD

    Metcon (Time)

    Run 400m or Sub 100 Dubs

    30 x KB Swings 50/35 RX+ 70/45
    20 x Pull-Ups
    30 x Situps
    20 x Pistols (10 per leg)
    30 x Back Squat 135/95 RX+ 155/115
    20 x Floor Wipers
    30 x Deadlifts

    Extra Credit

    1000m Row (Time)

    Max Effort 1000m Row

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