• 06/03/2015


    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

    Strength

    10×2 at 65% or 5-10#’s

    more than last week.

    Working on speed and form

    Box Squat (10 x2 @65% or 5-10#’s over last week)

    WOD

    Amanda (Time)

    9-7-5
    Muscle-ups
    Snatch, 135#/95#
    *Squat Snatches

    Scale 3 x C2B & 3 x Dips = 1 MU

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