• 09/09/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Weightlifting

    DE: Deadlift (75% )

    12 x 1 on the :30’s
    6 Minutes

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    3 x HSPU
    6 x Back Squat 135/95
    9 x Pull-Ups
    12 x KB Swings 50/35

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