• 08/07/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds
    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Kettlebell Swings
    :15 Goblet Squats

    Mobility

    5 Minute Shoulder Mobility
    for Snatches, S2OH & Thrusters

    Strength

    Turkish Get Up

    WOD

    Metcon (Time)

    Buy in:
    10 x TGU

    23 x Thrusters
    23 x Box Jumps 24/20
    23 x Snatch
    23 x KB Swings
    23 x Front Rack Lunge
    23 x S2OH

    Cash out:
    10 x TGU

    KB RX = 50/35 RX+ = 70/45
    BB RX = 75/55 RX+ = 95/65

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