• 05/21/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper #1 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks
    20 x Pass Thrus
    10 x Pushups
    5 x Burpees

    Mobility

    Shoulders –> Banded distraction & LAX

    Strength

    From the rack find 1RM Push or Split Jerk. Enter your 1RM for whichever style Jerk you maxed out on

    Push Jerk (Find 1RM)

    Split Jerk (Find 1RM)

    WOD

    Metcon (Time)

    1 Round

    40 x Sit-Ups
    30 x KB Swings 50/35
    20 x HR Push-Ups
    10 x Russian Twists w/KB (L&R=1)
    400m Run
    10 x Russian Twists
    20 x HR Push-Ups
    30 x KB Swings
    40 x Sit-Ups

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