• 07/02/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Strength

    Shoulder Press (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Partner WOD

    AMRAP 12

    5 x Deadlifts 245/165

    10 x Pullups

    15 x Situps

    Partner A = Deadlifts

    Partner B = Pullups

    Partner A = Situps

    Then

    Partner B=Deadlifts

    Partner A= Pullups

    Partner B= Situps

    Score is Total Rounds + Reps

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