• 09/02/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks
    10 x Arm Circles ea arm ea direction
    10 x Push -Ups
    10 x Band Pull-Aparts

    Strength

    DE: Bamboo bar KB Bench (10×3)

    WOD

    Metcon (AMRAP – Reps)

    5 Rounds
    :15 on :45 off

    Ring Dips
    KB Swings 50/35 RX+ 70/45
    Box Jumps 24/20 RX+ 30/24

    *No step ups this time, may step down.
    If you need to step up use a smaller box

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