• 07/01/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Strength

    Overhead Squat (1 x Snatch Balance + 3 OH Squats)

    1 x Snatch Balance

    3 x OH Squats

    Climbing in weight ea set if possible

    stop once the snatch balance or OH Squats become to hard

    WOD

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

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