• 10/29/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Auxiliary Training

    3 Sets of:

    – M.E Dips

    – M.E Strict Pullups

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15

    3 x Back Squat (RX is Body Weight)

    10 x Burpees

    10 x T2B

    *Must row 1000m at some point during the 15 minutes

    Weightlifting

    Part B:

    3 x 2 Snatch Complex

    1 x Snatch

    3 x Snatch Push Press

    1 x Snatch Balance

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