• 08/04/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups

    Strength

    M.E: Sumo Deadlift (Find 1RM)

    WOD

    Running Bear (Time)

    200m run
    5 Sets of Bear RX 95/65 RX+ 115/75
    200m run
    4 Sets of Bear
    200m run
    3 sets of Bear
    200m run
    2 sets of Bear

    *1 Set of Bear = Power Clean, Front Squat, Push Press, Back Squat, Behind the neck Jerk. Clusters or Squat Clean Thrusters are allowed

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