• 06/18/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups

    Strength

    Banded Speed Pulls
    50% of 1RM Plus band tension
    300# + Sumo use Green
    300# – Sumo use Purple

    Sumo Deadlift w/band (10 x 3 @ 50% of 1RM plus Band)

    Sumo Deadlift

    WOD

    Med Ball Tabata Squats/Situps (AMRAP – Reps)

    Tabata :20/:10
    8 Rds of each

    Med Ball Air Squat 20/14
    Med Ball Situps 20/14

    *Do all 8 Tabata Rds of Squats
    then 8 Tabata Rds of Situps

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