• 10/14/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Animal Movements (No Measure)

    3 Rds

    Monkey Bars

    Bear Crawl

    Crab walk

    Backward, Sideway, Forward

    Duck Walk

    Inch Worms

    Mobility

    Shoulders

    WOD

    3-2-1-1-2-3 (AMRAP – Reps)

    3 Min KB Swings 50/35

    3 Min Rest

    2 Min Box Jumps 24/20

    2 Min Rest

    1 Min HSPU

    1 Min Rest

    1 Min Dubs

    1 Min Rest

    2 Min Squats

    2 Min Rest

    3 Min Situps

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