• 10/21/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow push press*

    5 x Super slow wide grip push press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    200m Run

    10 x Push Press 115/75

    10 x Box Jumps 24/20

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