• 05/09/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Running line drills (No Measure)

    Coach cued:

    Fwd/Bkwd/Fwd

    Fwd/Side/Side

    Sprint stance/360/360

    Power skip/ High knees/ Power skip

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 25

    60 x Dubs / Hollow

    50 x Situps / Plank

    40 x Floor Press / Hollow

    30 x Back Squat / Plank

    20 x Floor Wiper / Hollow

    10 x Burpee over Bar / Plank

    RX 135/95

    Reps only count while partner is

    in active rest either Hollow Body or Plank

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