• 05/02/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Deck of Doom (AMRAP – Rounds)

    AMCAP 30

    Teams of 2-4

    Card Value = Reps

    Card Suite = Movement

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