• 10/07/2014


    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

    5 minutes to warm up to 50%

    EMOM x 10

    5 x Sumo Deadlifts

    5 x Burpees over Bar

    Sumo Deadlift (10×5 EMOM )

    WOD

    Metcon (AMRAP – Reps)

    EMOM x 10

    Even (0,2,4,6,8)

    5 x Pullups (No Butterfly)

    then Max Reps HSPU

    Odd (1,3,5,7,9)

    5 x T2B

    then Max Reps Box Jumps 24/20

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