• 10/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Strength

    Shoulder Press (3 x 5 )

    work up to a heavy set of 5 then start 3 x 5

    Back Squat (3 x 5)

    add 5-10#’s from last week

    Weightlifting

    Part B:

    EMOM 8

    1 x C&J climbing every 2 minutes

    finish 75-80% of 1RM

    WOD

    Metcon (Time)

    10-1 Exchange

    Front Squats 135/95

    HSPU

    15 minute time cap

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