• 09/04/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups
    *Sub Run 400/Row 500 or Jump Rope
    For 1K row for time. Run in heats during the warm up

    WOD

    1000m Row (Time)

    Max Effort 1000m Row

    Strength

    ME: Deadlift (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    8 Min AMRAP

    8 x Deadlifts 185/135
    8 x HR Push-Ups
    8 x Lateral Bar Hops

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