• 10/31/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Athlete call outs Jazzercise edition 😉

    Sweatin to the Oldies

    WOD

    Metcon (AMRAP – Rounds and Reps)

    31 Minute AMRAP

    Teams of 2-3

    1031m Row at some point during WOD

    31 x Wicked Wallballs 20/14

    31 x Freaky Floor Press 135/95

    31 x Tombstone Skull StepUps 24/20

    31 x Frankenstein Squats 135/95

    31 x “Death”Lifts 135/95

    31 x Pumkin Pass Situps

    *Every 10 minutes

    “Trick or Treat” Break

    *At 10 minute mark 3 Minute Break

    *At 23 Minute mark 1 Minute Break

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