• 06/02/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    ME: Push Press (1RM)

    WOD

    5 & 15 (AMRAP – Reps)

    AMRAP 5 Minutes

    5 Push Press

    15 Box Jumps (20″)

    (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)

    Rest 1 Minute

    Max Double Unders in 1 minute

    (Int Male/Int Female)

    Max Single Unders in 1 minute

    (Nov Male/Nov Female)

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