• 05/22/2014

    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

    Skill

    10 Minutes to work on Gymnastics skill of choice. L-Sits, Muscle Ups, HSPU, Handstand Walk, Wall Walks etc.

    WOD

    Metcon (AMRAP – Rounds and Reps)

    14 Min AMRAP

    Buy In:
    42 x UNBROKEN DUBS RX+
    42 x Dubs (BROKEN UP) RX
    84 x Singles Scaled

    Then:
    7 x Floor Press RX+ 135/95, RX 115/75
    7 x Hang Cleans
    7 x Front Squats
    21 x Dubs RX, 42 x Singles Scaled

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