• 05/13/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups

    Strength

    Deadlift (1RM)

    20 Minutes to find 1RM

    WOD

    Metcon (Time)

    10-1 Exchange

    Thrusters 95/65
    T2B

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