• 05/24/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks
    Push-Ups
    Arm Circles
    Air Squats
    Cat Cows
    Fire Hydrants
    Scorpions

    Mobility

    Super Squat

    WOD

    Partner A runs 400m while
    Partner B Performs 1st movement
    Then Partner A performs while B runs
    Switch to next movement after ea has run
    If you finish thru burpees start over
    Score is total reps, running is pacesetter

    Metcon (AMRAP – Reps)

    Partner Pacesetter
    25 Min AMRAP

    Hang Clean & Jerk 135/95
    Backsquat
    Dubs 10 = 1 pt
    Burpees 5 = 1 pt

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