• 06/08/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Running line drills (No Measure)

    Coach cued:

    Fwd/Bkwd/Fwd

    Fwd/Side/Side

    Sprint stance/360/360

    Power skip/ High knees/ Power skip

    WOD

    45 Minute time cap! add 1 second for every incomplete rep, add 2:00 for every 400m not run.

    Scaled option of 3 Rounds

    Whitten (Time)

    5 Rounds for time:

    22 Kettlebell swings, 70#

    22 Box jump, 24”

    400m Run

    22 Burpees

    22 Wall-Ball Shots, 20#
    In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
    To learn more about Whitten click here
    Womens RX 53 or 50# / 20″ / 14#

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