• 07/24/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower + To the left to the right (No Measure)

    3 Rounds

    10 x Pushups
    5 x Jump Squats

    To the left to the right x 15 burpees

    Skill

    Kipping
    *Swing
    *Pull-UPs
    *T2B/K2E
    *Muscle Ups

    Gymnastics

    Pull-ups (Max Reps)

    WOD

    HelFranKel (Time)

    400M Run
    21 x Kb Swings 50/35
    12 x Pull-Ups
    15 x Thrusters 95/65
    15 x Pull-Ups
    400M Run
    30 x Box Jumps 24/20
    30 x Wall Balls 20/14

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