• 05/18/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch
    *Skip PVC shoulder stretch & get set up for WOD

    WOD

    CrossFit Regionals 2015 Event #3 (Time)

    RX+

    1 Mile Run

    50 x OH Squats 135/95

    100 x GHD Situps

    150 x Dubs

    50 x SDHP

    100 x Box Jump overs 24/20

    RX = 95/65

    Scale A

    1 Mile Run

    25 x OH Squats 95/65 or less

    50 x Abmat Situps

    75 x Dubs or 150 x Singles

    25 x SDHP

    50 x Box Jump overs 24/20 or less

    Scale B = Same as Scale A

    Except 1/2 Mile run instead of 1 mile

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