• 07/07/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups

    Skill

    Russian KB Swing

    Strength

    ME: Deadlift (1RM)

    WOD

    Battle of Sexes #1 (AMRAP – Reps)

    10 Min AMRAP
    60 x Russian KB Swings 50/35
    50 x Box Jumps
    40 x Pull-Ups
    30 x Front Squats 115/75
    20 x Burpee over Bar
    10 x Snatch 115/75
    20 x Burpee over Bar
    30 x Front Squats 115/75
    40 x Pull-Ups
    50 x Box Jumps
    60 x Russian KB Swings 50/35

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