• 08/06/2014


    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

    3 Sets of the following

    1 x 3 Close Grip
    1 x 3 Competition Grip
    1 x 3 Wide Grip

    1 set of 3 at close grip, then 1 x 3 comp grip, then 1 x 3 wide grip = 1 set
    repeat for 3 sets, resting or switching partners between ea 1 x 3

    DE: Bench Press (9×3)

    WOD

    Elizabench (Time)

    21-15-9
    RX 135/95

    Floor Press
    Cleans
    Ring Dips

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