• 08/18/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1
    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds
    3 x Strict or partner assisted pullups
    6 x Burpess
    9 x Jump Squats
    12 x Walking Lunges

    Mobility

    Shoulders & Hips/Squat

    WOD

    Hope (3 Rounds for reps)

    3 rounds:
    Perform AMRAP in 1 minute of each of the following movements:
    Burpees
    Power snatch, 75# / 55#
    Box jump, 24″ / 20″
    Thrusters, 75# / 55#
    Chest-To-Bar Pull-ups
    Rest

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