• 05/16/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    WOD

    Gallant (Time)

    For Time:

    Run 1 Mile with a 20# Medicine Ball

    60 Burpee Pull-ups

    Run 800m with a 20# Medicine Ball

    30 Burpee Pull-ups

    Run 400m with a 20# Medicine Ball

    15 Burpee Pull-ups
    In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
    To learn more about Gallant click here
    Solo or Partner

    Women’s RX 14#

    Solo for RX

    Partners run together & can pass the medicine ball back and forth.

    Burpee pull-ups are spit between partners

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