• 09/30/2014


    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

    Strength

    Alternating grips between
    Wide, Competition, narrow

    3 x 3 @ ea of the 3 grips

    Alternate between grips after ea
    1×3

    DE: Bench Press (9×3 @ 70% )

    WOD

    Metcon (AMRAP – Reps)

    1 Round of 3 movements @
    :15 work :45 rest (3 min)
    1 Round of each @
    :30 work :30 rest (min 4-5-6)
    1 Round of each @
    :45 work :15 rest (min 7-8-9)

    Movements

    Ring Dips
    Thrusters 95/65
    Burpees

    *Can stage athletes at different movements if there aren’t enough Rings or Matadors

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