• 07/14/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

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

    15 x Leg swings ea. direction ea. leg
    15 x Groiners
    15 x Mt. Climbers
    15 x Good Mornings
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Lunge Steps

    Mobility

    Banded Hip Distraction
    Shoulders LAX ball &/or band

    Strength

    DE: Deadlift (1 x 20 3 different pulls @ 40%)

    1 x 20 Conventional Speed Pulls
    1 x 20 Stiffed Legged Deadlift
    1 x 20 Dimels

    Accessory

    2 x 20 Banded Good Mornings

    WOD

    Metcon (AMRAP – Reps)

    12 Min AMRAP

    Run 1 Mile
    W/ Remaining time on clock
    as many reps as possible
    OH Squat 115/75
    *Note your 1 Mile time

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