• 06/25/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

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

    15 x Leg swings ea. direction ea. leg
    15 x Groiners
    15 x Mt. Climbers
    15 x Good Mornings
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Lunge Steps

    WOD

    5k Run (Time)

    Max Effort 5k Run

    Cash Out

    GHD Situps, Reverse Hypers
    Goat Practice

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