• 08/21/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Pass Thru’s
    :15 OH Squat

    Partner PVC Shoulder stretch

    Strength

    DE: Push Press (5-5-5 then 3 x 5)

    Warm up to 70%
    5 @ 70%, 5 @ 75%, 5 @ 80%
    Then 3 drop to 70% for 3 sets of 5

    WOD

    Metcon (Time)

    10-1 Exchange

    Dynamic Push-Ups 45/25
    T2B

    *11 Reps each set
    10-1, 9-2, 8-3 etc finish w/ 1-10

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