• 05/17/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    10 Minutes Mobility & Coach lead warm up

    WOD

    Metcon (Time)

    Partner WOD

    30 x GHD Situps
    30 x SDHP 95/75
    30 x Double Unders
    30 x OH Squats 95/65
    30 x Pull-Ups

    20 Min time cap

    Scale –> Med Ball Sit-Ups
    3 -1 Single unders for Dubs
    1st Partner starts , then 2nd partner. Athletes can’t advance until station in front is clear

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