• 10/29/2014


    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 shoulder press*

    5 x Super slow wide grip shoulder 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 (Time)

    21-15-9

    Power Clean 135/95

    Floor Press

    Burpee over Bar

    Extra Credit

    Use any time after the WOD to work on Mobility or accessory work

    GHD

    Reverse Hyper

    Strict Pull-Ups

    Dips

    Handstand Holds/Walks

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