• 06/11/2015


    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)

    *see 5/22/14 for previous scores

    14 Min AMRAP

    Buy In:

    42 x Unbroken Dubs RX+

    42 x Dubs (Broken Up) RX

    84 x Singles (Scaled)

    Then:

    7 x Floor Press

    7 x Hang Cleans

    7 x Front Squats

    21 x Dubs (42 x Singles scaled)

    RX+ 135/95

    RX 115/75

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