• 07/20/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Skill

    EMOM 10

    Even

    5 to 10

    RX- Strict or weighted Pull-Ups

    Scaled -Ring Rows, eccentric holds

    Odd

    5 to 10

    Chest to Deck Push-Ups for quality

    no worming

    Scale to knees or hands on a box

    RX+ = Defecit w/ bumpers

    WOD

    Metcon (AMRAP – Reps)

    5 Rds / 1 Min rest between rounds

    In 4:00

    Run 400m with remaining time

    Row Max Calories

    Deadlift 155/105

    Floor Press 155/105

    1 Min rest between rounds

    1 Round you will Row

    2 Rounds you will Deadlift alternating between Floor Press & Deadlift

    Example

    Row

    Deadlift

    Floor Press

    Deadlift

    Floor Press

    or

    Deadlift

    Floor Press

    Row

    Deadlift

    Floor Press

    etc.

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