• 07/29/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks
    10 x Arm Circles ea arm ea direction
    10 x Push -Ups
    10 x Band Pull-Aparts

    Strength

    ME1: Bench Press (1RM)

    WOD

    Metcon (Time)

    Buy In:
    400m Run
    100 Dubs

    15-10-5
    HSPU
    Pull-Up

    *Scale A 50 Dubs (if you have dubs but can’t string very many together)
    *Scale B 200 Singles (Only do singles if you can’t do 1 double under)

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