• 06/01/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Mobility

    Couch Stretch

    Strength

    DE: Front Squat (10×3 @ 60-70%)

    Reps 1 & 2 regular front squats

    Rep 3 = 3 second pause squat

    WOD

    QUAD BUSTER (AMRAP – Reps)

    With a running clock:

    0-2:00: Max Front Squats in 2 Minutes

    2:01-3:59: Rest

    4:00-10:00: AMRAP 6 Minutes

    6 Power Clean

    6 Bar Over Burpees

    (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)

    There are 2 scores for this WOD

    Score 1 = Reps of Front Squats

    Score 2 = Reps in the 6 Minute AMRAP
    Combine scores from WOD 1 with WOD 2

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