• 09/13/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks
    Push-Ups
    Arm Circles
    Air Squats
    Cat Cows
    Fire Hydrants
    Scorpions

    TAG (No Measure)

    WOD

    Metcon (Time)

    Partner WOD

    Buy In 100 x Situps each

    100 x Deadlifts 185/125
    80 x Floor Press 135/85
    60 x Floor Wipers 135/85
    40 x Front Rack Lunges 75/55

    Cash Out 100 x Situps each

    * in between ea movement perform
    1 Cardio Complex of:
    50 x Lat Bar Hops
    10 x Partner Burpees
    50 x Dubs (2-1 Singles)

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