• 08/26/2014


    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

    Skill

    TGU

    Strength

    M.E: Floor Press (1RM)

    Keep Butt on floor (hips down)

    WOD

    Johnny Man (Time)

    1 Mile Run

    10 reps per arm
    RX 40/30
    RX+ 50/35

    Turkish Getups
    KB Swings
    KB Cleans
    KB Clean & Press
    KB Snatch

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