• 09/15/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Pass Thru’s
    :15 OH Squat

    Partner PVC Shoulder stretch

    Mobility

    Hips, Ankles and Shoulders

    Strength

    ME: Overhead Squat (1RM)

    WOD

    Metcon (Time)

    From Q2 Wodtoberfest
    15 min time cap

    30 x Deadlifts 185/135
    change weight
    20 x S2OH 95/65
    30 x Squats 95/65 (any style)
    20 x KB Swings 50/35
    30 x Wallballs 20/14
    20 x T2B
    200m Run

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