• 07/28/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    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

    Ankles, Hips, Shoulders

    WOD

    Metcon (Time)

    3 Rounds

    15 x OH Squats Rx+ 135/95 Rx 115/75
    30 x Situps
    45 x KB Swings Rx+ 70/45 Rx 50/35
    400m Run

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