• 08/14/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees
    Potato sack squats
    Mr. Universe
    Buddah belly
    Inch worm push-ups
    Mt. Climbers
    Spiderman stretch
    Scorpions
    Pretzel

    Running line drills (No Measure)

    Coach cued:
    Fwd/Bkwd/Fwd
    Fwd/Side/Side
    Sprint stance/360/360
    Power skip/ High knees/ Power skip

    WOD

    Ghost (3 Rounds for reps)

    6 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

    *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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