• 09/29/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min
    1RD
    20 x Jumping Jacks
    20 x Lunges
    15 x Rollover 2 V-sit
    15 x Good Mornings
    10 x Scorpions
    10 x Hollow Rock 2 Supermans
    5 x Burpees
    5 x Inch Worm Push-Ups

    Strength

    ME: Sumo Deadlift (1RM)

    Metcon (Time)

    RX 50/35 RX+ 70/45

    6 x TGU
    60 x KB Swings
    40 x KB Front rack lunges*
    20 x Goblet Squats
    40 x KB Front rack lunges
    60 x KB Swings
    6 x TGU

    *40 Front rack lunges 20L/20R alternate as often as needed

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