• 09/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds
    Then grab your toes squat mobility

    Strength

    Back Squat

    3RM

    then

    -5% for 3

    -10% for 3

    Weightlifting

    Part B

    B: Snatch Pull (5×2 @ 105%)

    WOD

    Battle of Sexes #1 (AMRAP – Reps)

    10 Min AMRAP

    60 x Russian KB Swings 50/35

    50 x Box Jumps

    40 x Pull-Ups

    30 x Front Squats 115/75

    20 x Burpee over Bar

    10 x Snatch 115/75

    20 x Burpee over Bar

    30 x Front Squats 115/75

    40 x Pull-Ups

    50 x Box Jumps

    60 x Russian KB Swings 50/35
    Partner WOD or teams of 3

    **If you finish the last set of swings go back up the ladder to box jumps for more reps. (it’s not meant to be finished in 10 minutes however)

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