• 06/02/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 Rds

    :15 Goblet squats
    :15 KB Swings
    :15 Samson stretch
    :15 Scorpions

    Mobility

    Front Rack w/ Band or
    Super Friend w/ barbell in Rack. See Pendlay video in the blog

    Metcon

    After 1 minute rest continue reps where you left off. Score is total rounds after 5 cylces.
    Incomplete rounds don’t count towards reps

    The Chief (AMRAP – Rounds)

    Max rounds in 3 minutes of:
    3 Power Cleans, 135#
    6 Push-ups
    9 Squats
    Rest 1-minute.
    Repeat for a total of 5 cycles
    RX 135/ 85

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