• 05/20/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    Strength

    Deficit Deadlift from 45# Plate (10 x3 @ 60% of 1RM)

    Deadlift

    WOD

    Metcon (Time)

    Modified Event 7 2014 Regionals
    *Using weights & Reps from team comp

    49 x Pull-Ups
    7 x OH Squats 185/115

    *Use a heavy OH Squat it’s meant to be heavy it’s only 7 reps

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