• 08/25/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m
    10 x Pass Thrus
    10 x OH Squats
    10 x Good Mornings
    10 x Push -ups
    10 x Chin Ups (Reverse Grip)
    Downward Dog
    Upward Dog
    Childs Pose x 30 seconds

    Mobility

    Ankles

    Skill

    Pistols

    WOD

    Scott’s 39th Bday WOD (Time)

    25 min time cap

    8 x Muscle Ups (Bar or Ring)
    22 x Pistols
    19 x HSPU’s
    75 x Sit-Ups
    105 x Dubs
    75 x Sit-Ups
    19 x HSPU’s
    22 x Pistols
    8 x Muscle Up’s

    *Scale 1 C2B/ 1 Dip for 1 MU
    *Jumping C2B or Jumping MU
    if you do not finish in 25 minutes your score is 25 + 1 second for every unfinished Rep

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