• 08/29/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Metcon (AMRAP – Reps)

    30 min AMRAP

    Teams of 3

    Buy In: 3000m Row switch every 250m

    then

    50 x Burpee Pullups

    50 x Box Jump Overs 24/20

    100 x Wall Balls 20/14

    50 x Box Jump Overs

    50 x Burpee Pulups

    Row for calories with remaining time

    Score is total reps after the buy in + Cal

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