• 07/15/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 rounds of Cindy (No Measure)

    5 x Pull-Ups
    10 x Push-Ups
    15 x Air Squats

    WOD

    Fight Gone Bad 5 Rds (AMRAP – Reps)

    5 Rounds

    Wall-ball Shots (Reps), 20# /14#
    Sumo deadlift high-pull (Reps), 75#/55#
    Box Jumps, 24″/20″ (Reps)
    Push-press (Reps), 75#/55#
    Row (Calories)
    1-minute Rest

    Cash Out

    :15 Planks (No Measure)

    4 Rounds

    :15 Elbow Plank
    :15 Superman Hold
    :15 Side Plank Left
    :15 Side Plank Right

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