• 06/23/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1
    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds
    3 x Strict or partner assisted pullups
    6 x Burpess
    9 x Jump Squats
    12 x Walking Lunges

    WOD

    Filthy Fifty (Time)

    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Use bumpers for jumping pull-ups
    Back extensions on GHD or Good mornings with empty barbell.
    RX Push Press for women is 35#
    WallBalls 14#

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