• 08/20/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    WOD

    Metcon (AMRAP – Rounds and Reps)

    23 Min AMRAP

    3 x Hang Squat Clean 165/115
    13 x Floor Press
    23 x Sit-ups
    400m Run

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