• 05/28/2014


    CROSSFIT FLIGHT – CrossFit

    Happy Birthday Steve McBride!
    & Happy belated birthday to Coach Bos!

    View Public Whiteboard

    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

    Overhead Squat (M.E Find 1RM)

    WOD

    RX for HSPU is no abmat
    or 25# Bumpers next to abmat

    Diane (Time)

    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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