• 10/15/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Push Press

    10 x Backsquat

    10 x Good Mornings

    Mobility

    Hips & Ankles

    Skill

    Pistols

    A= Alternating, unbroken and weighted

    B= Progressions, Bench, seated band

    WOD

    Metcon (Time)

    30 x Lateral Bar Hops

    25 x Deadlifts 225/155

    20 x OH Lunges 45/25

    15 x Burpees

    10 x Pistols

    5 x Bear Complex 135/85

    10 x Pistols

    15 x Burpees

    20 x OH Lunges

    25 x Deadlifts 225/155

    30 x Lateral Bar Hops

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