• 07/07/2015


    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

    Strength

    ME: Deadlift (1Rm)

    WOD

    Double Under Cindy (Time)

    2 Rounds of

    5 Rounds of Cindy

    5 x Pullups

    10 x Push-Ups

    15 x Air Squats

    Then

    100 x Dubs
    Scale A = 50 Dubs

    Scale B = 200 Singles

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