• 10/13/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Mobility

    Hips & Front Rack

    Skill

    Work on Squat Clean

    Strength

    Clean (1RM)

    WOD

    Lurong Paleo #5 (AMRAP – Reps)

    “Boomsauce”

    15 Min AMRAP

    1 Squat Clean 185/105

    1 Muscle Up

    2 Squat Cleans

    2 Muscle Ups

    3 Squat Cleans

    3 Muscle Ups

    4 Squat Cleans

    4 Muscle Ups

    …and so on

    Level 3 = RX 185/105 & Muscle Ups

    Level 2 = 135/85 & Pull-Ups (No Bands)

    Level 1 = 55/35 & Jumping Pull-Ups (No Bands)

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