• 05/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC Down & Backs (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    *optional time permitting

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    SWOD

    Coach lead snatch skill work

    Then

    Warm up to working set weight

    EMOM 10

    Snatch grip Deadlift to mid thigh

    Lower to takeoff / Hang Squat Snatch

    2 x OH Squats

    WOD

    Partner Med Ball Sprints (AMRAP – Rounds)

    Partner WOD

    10 Min AMRAP

    5 x Med Ball Cleans 30/20

    5 x Med Ball Situps

    Sprint around cones and back

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