• 06/28/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks
    Push-Ups
    Arm Circles
    Air Squats
    Cat Cows
    Fire Hydrants
    Scorpions

    Mobility

    5 Minutes mobility on your own

    Hammy (Time)

    Row 1000m
    7 x Squat Clean & Jerks 135/95
    50 x Push-Ups
    7 x Squat C&J’s
    50 x Sit-Ups
    7 x Squat C&J’s
    50 x Box Jumps 24/20
    7 x Squat C&J’s
    50 x Pull-Ups
    7 x Squat C&J’s
    Run 1000m
    Individual or Partner
    If doing as a partner WOD
    Split the ROW, but run together
    Split the 50’s but the 7’s are each.
    1 Partner working at a time

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