• 08/27/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees
    Potato sack squats
    Mr. Universe
    Buddah belly
    Inch worm push-ups
    Mt. Climbers
    Spiderman stretch
    Scorpions
    Pretzel

    Strength

    Front Squat Complex (Weight)

    3 Rounds

    5 x No hand Front Squat
    5 x Front Squats
    5 x Pause Front Squats (3 seconds)
    5 x Double Rebound Front Squats
    1 warm up set w/ empty barbell or light weight. Then start 3 rds increasing weight ea rd. Record the weight on the bar on the 3rd round. If you had to go down in weight record the weight you finished the complex with.

    WOD

    1 Min on 1Min off Box Jump/ Deadlift (AMRAP – Reps)

    In 1 min perform 10 Box Jumps
    w/ remaining time AMRAP Deadlifts
    Score is total Deadlifts @ 50% of 1RM

    1 Min on / 1 Min Rest x 5 Rounds

    Strength

    Deadlift (Use this to find 50% for WOD)

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