• 06/10/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Strength

    ME: Sumo Deadlift (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    10 Min AMRAP

    20 x H2H KB Swings 50/35
    10 x Goblet Squats
    20 x Dubs or 40 x Singles
    10 x Russian Twists (5 per side)

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