• 06/30/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Team Dynamic Relay Race (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    Hall (Time)

    5 Rounds for time of:

    3 Cleans, 225#

    200m Sprint

    20 Kettlebell Snatches, 1.5 pood (10 each arm)

    Rest 2 minutes
    In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
    To learn more about Hall click here
    Womens RX 155# Clean & 35# KB

    Mobility

    Front Rack & Hips / Bottom Squat

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