• 10/15/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Strength

    Deadlift (3×5 for 5’s :30-:45 rest between sets)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3

    20 x KB Swings 50/35

    15 x Situps

    10 x Box Jumps 24/20

    Rest 1

    AMRAP 4

    20 x KB Swings 50/35

    15 x Situps

    10 x Box Jumps 24/20

    Rest 1

    AMRAP 5

    20 x KB Swings 50/35

    15 x Situps

    10 x Box Jumps 24/20

    Each AMRAP is 1 minute longer but you are more tired, the goal is to score the same or better with each AMRAP

    Weightlifting

    Part B:

    Snatch Pull (4 x 3 @ 100%)

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