• 08/11/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus
    10 x Lunges w/ PVC OH
    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang
    5 x Cleans take off
    5 x Squat cleans from shin

    5 x Push jerks
    5 x Split jerks

    Mobility

    Front Rack, Hips

    Strength

    M.E: Push Press (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    12 Min AMRAP

    3 x Squat C&J’s RX 135/95 RX+ 155/105
    6 x Bar Facing Burpees
    9 x Sit-Ups

    *2 Foot takeoff on Burpees

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