• 08/05/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m
    10 x Pass Thrus
    10 x OH Squats
    10 x Good Mornings
    10 x Push -ups
    10 x Chin Ups (Reverse Grip)
    Downward Dog
    Upward Dog
    Childs Pose x 30 seconds

    Mobility

    5 Min foam roll or additional mobility where needed

    WOD

    Metcon (Time)

    Buy in: 70 Dubs

    7 Rds

    7 x Sit-Ups
    7 x Push-Ups
    7 x Pull-Ups
    7 x Squats
    7 x V-Ups
    7 x T2B
    7 x Burpees

    Cash Out: 70 Dubs

    Scale A: 35 Dubs
    Scale B: 210 Singles

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