• 06/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    DE: Box Squat (10×2 @ 70% (Speed!))

    10 x 2 @ 70% or LESS! work on Speed and form. Or Plus 5-10#’s from last week

    WOD

    Metcon (3 Rounds for reps)

    4 Rounds

    1:00 Max HSPU

    1:00 Deadlift 155/115

    1:00 T2B

    1:00 Rest

    *score is total reps for ea movement

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