• 10/27/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/Lower #4 (No Measure)

    Run 200m

    3 Rounds

    10 x Good Mornings

    10 x Pass Thru’s

    10 x KB Swings

    10 x Goblet Squats

    Run 200M

    WOD

    Pick your poison you can either do Eva which is a LONG workout or Helen

    Eva (Time)

    5 rounds for time:
    Run 800 meters
    30 Kettlebell swing, 70# / 53#
    30 Pull-ups

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

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