• 06/16/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Upper / Lower (No Measure)

    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    Strength

    ME: Thruster (Find 1RM)

    Metcon

    2010 Midwest Sectionals (Time)

    4 x Burpees EMOM

    20 x Thrusters
    20 x SDHP
    20 x Push Press
    20 x OH Squats
    20 x Front Squats

    95/65

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