• 06/19/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m
    10 x Pass Thrus
    10 x OH Squats
    10 x Good Mornings
    10 x Push -ups
    10 x Chin Ups (Reverse Grip)
    Downward Dog
    Upward Dog
    Childs Pose x 30 seconds

    Skill

    Muscle up progressions
    HSPU review and practice

    Muscle-ups (Max Reps)

    Bar Muscle-ups (Max Reps)

    WOD

    Rounds & Reps WOD 1
    + Rounds & Reps WOD 2 = Total Score

    Metcon (AMRAP – Rounds and Reps)

    5 Min AMRAP
    5 x HSPU
    10 x Box Jumps 24/20

    2 Min Rest

    5 Min AMRAP
    5 x Cleans 135/95
    10 x Floor Press

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