• 06/04/2014


    CROSSFIT FLIGHT – CrossFit

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    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

    DE: Overhead Squat (10×2 @ 65-75%)

    WOD

    Metcon (Time)

    21-18-15-12-9-3

    Deadlift RX 185/135
    Situps

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