• 05/15/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 rounds of Cindy (No Measure)

    5 x Pull-Ups
    10 x Push-Ups
    15 x Air Squats

    Mobility

    Super Squat Mobility work in-between sets of Front Squats

    Strength

    Front Squat Complex (Weight)

    3 Rounds

    5 x No hand Front Squat
    5 x Front Squats
    5 x Pause Front Squats (3 seconds)
    5 x Double Rebound Front Squats
    Warm up to 60%
    1st working set @ 60%
    2nd round @ 65%
    3rd round @ 70% of FS 1RM
    Record weight used on 3rd Round

    Front Squat

    WOD

    Metcon (AMRAP – Rounds and Reps)

    8 Min AMRAP

    10 x Deadlifts 185/135
    5 x HSPU
    10 x Pullups

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