• 06/06/2015


    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

    Mobility

    Super Squat

    WOD

    Partner A runs 400m while

    Partner B Performs 1st movement

    Then Partner A performs while B runs

    Switch to next movement after ea has run

    If you finish thru burpees start over

    Score is total reps, running is pacesetter

    Metcon (AMRAP – Reps)

    Partner Pacesetter

    25 Min AMRAP

    Hang Clean & Jerk 135/95

    Backsquat

    Dubs 10 = 1 pt

    Burpees 5 = 1 pt

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