• 05/12/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks
    10 x Arm Circles ea arm ea direction
    10 x Push -Ups
    10 x Band Pull-Aparts

    Strength

    Bamboo bar KB Bench (10×3)

    Warm up to a set of steady 3 Reps
    Record weight used for 10×3
    Total weight of both KB’s

    WOD

    Metcon (Time)

    3 Rounds

    10 x Burpees onto Plate
    20 x HR Push-Ups
    20 x Sit-Ups
    10 x OH Plate Lunges 45/25 (5 Per leg)

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