• 06/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC Down & Backs (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    *optional time permitting

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    SWOD

    In 20 minutes establish a heavy complex of 1 push press + 1 Split Jerk

    WOD

    Metcon (Weight)

    3 Rounds

    on the 3 minute of:

    3 x Push Press + 3 Split Jerk @ 50%

    of heaviest complex

    Weightlifting

    Clean (1RM)

    w/ remaining time find 1RM clean

    Note power or Squat

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