• 07/09/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    WOD

    Metcon (Time)

    Buy In: 1 Mile Run

    3 Rds
    21 x HSPU’s
    15 x Jerks 135/95
    9 x Tire Flips RX= heaviest u can flip

    Cash Out: 1/2 Mile Run

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