• 05/14/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Skill

    Turkish Get Up

    SWOD

    EMOM 10

    Even 0,2,4,6,8

    2 x TGU’s per arm

    Odd 1,3,5,7,9

    3 x T2B

    2 x C2B

    1 x Bar Muscle Up

    *Scale

    K2E for T2B

    Bands for C2B

    Extra C2B + Dip for Bar Muscle Up

    Or could do ring Muscle up

    or banded bar muscle Up

    WOD

    Draper (Time)

    5-9-15

    C&J 155/105 RX, 175/125 RX+

    Bar over Burpees

    *1 Mile Run in-between ea set.

    Scale 800m for mile

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