• 10/06/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Strength

    ME: Thruster (1RM)

    WOD

    Lurong Paleo #4 (AMRAP – Reps)

    AMRAP til failure / rest until next 3:00

    0:00-3:00

    9 Thrusters

    27 Double/Single Unders

    9 Thrusters

    27 Double/Single Unders

    3:00-6:00

    11 Thrusters

    33 Double/Single Unders

    11 Thrusters

    33 Double/Single Unders

    6:00-9:00

    13 Thrusters

    39 Double/Single Unders

    13 Thrusters

    39 Double/Single Unders

    9:00-12:00

    15 Thrusters

    45 Double/Single Unders

    15 Thrusters

    45 Double/Single Unders

    12:00-15:00

    17 Thrusters

    51 Double/Single Unders

    17 Thrusters

    51 Double/Single Unders

    15:00-18:00

    19 Thrusters

    57 Double/Single Unders

    19 Thrusters

    57 Double /Single Unders
    Level III (3)

    Thrusters- 95/75

    Double Unders

    Level II (2)

    Thrusters- 75/55

    Double Unders

    Level I (1)

    Thrusters- 55/35

    Single Unders

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