• 07/02/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Strength

    DE: Box Squat w/ mini bands (10 x 2 @ 50% + Bands)

    Dynamic Effort Box Squat
    Doubled red mini bands or
    Doubled orange mini micros

    Box Squat (Use this for 50% )

    Warm-up

    Warm up to weight to be used in WOD.
    The WOD is meant to be a Heavy Deadlift WOD. 70%-80% of 1RM

    WOD

    Metcon (AMRAP – Reps)

    Tabata :20/:10

    Deadlift 315/225
    Burpees

    * Alternate between movements for 16 total rounds. 8 Rounds of each
    8 Minutes total

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