• 06/11/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks
    10 x Arm Circles ea arm ea direction
    10 x Push -Ups
    10 x Band Pull-Aparts

    Strength

    9 x 3
    3 sets of the following @ 65% of 1RM

    1 x 3 Close Grip
    1 x 3 Competition Grip
    1 x 3 Wide Grip

    Swtich Grips after ea 1×3
    Rest and switch partners between ea 1×3

    Bench Press (3 sets of 1×3 @ 3 grips, 9 x 3)

    WOD

    Baseline (Time)

    1 Round for time
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

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