• 09/18/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/Lower #4 (No Measure)

    Run 200m

    3 Rounds

    10 x Good Mornings
    10 x Pass Thru’s
    10 x KB Swings
    10 x Goblet Squats

    Run 200M

    Skill

    Crew Carnival Tests
    Perform as many as you wish, record your results do not have to do them all or in any certain order. To be done before during or after the Baseline tests

    1 minute Double Under Test (AMRAP – Reps)

    1 Min Burpee Test (AMRAP – Reps)

    1 Minute to establish max rep Burpees
    Hips & Sternum must touch ground
    must jump & clap at top

    1 Min American KB Swing Test (AMRAP – Reps)

    1 Minute to establish max rep KB Swings
    50/35
    Yes swings can be counted towards 9652 for your class 😉

    Muscle-ups (Max Unbroken Muscle Ups)

    Max Strict Pull-Ups (Max Strict Pull-Ups)

    Handstand Hold (Time)

    The longer you go the lower on the leader board you’ll be and if you go longer you won’t get a PR star but we all know the longer you go the better you’re getting

    WOD

    Baseline (Time)

    1 Round for time
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

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