• 07/21/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Pass Thru’s
    :15 OH Squat

    Partner PVC Shoulder stretch
    Empty Barbell snatches before putting weight for the WOD

    WOD

    Metcon (Time)

    6 Rounds

    400m Run
    10 x Power Snatch 95/65
    40 x Dubs

    *Scale for dubs 2-1 singles
    *Scale to 200m if mile time is greater than 11:00 min

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