• 11/05/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    ME: Bench Press (1RM)

    WOD

    The athlete is responsible for loading the weight between sets. The 1st set may have the weight pre-loaded

    Lurong Paleo WOD #2 (AMRAP – Reps)

    9 Min AMRAP

    RX-Level 3

    20 G2OH 95/65

    7 Bar Facing Burpees

    15 G2OH 135/85

    7 Bar Facing Burpees

    10 G2OH 155/105

    7 Bar Facing Burpees

    5 G2OH 185/135

    7 Bar Facing Burpees

    AMRAP G2OH- 225/155
    _______________________

    Level II (2)

    20 G2OH- 65/45

    7 Bar Facing Burpees

    15 G2OH- 75/55

    7 Bar Facing Burpees

    10 G2OH- 95/65

    7 Bar Facing Burpees

    5 G2OH- 135/95

    7 Bar Facing Burpees

    AMRAP G2OH- 155/105

    Level I (1)

    20 G2OH (Med Ball)- 20/14

    7 Bar Facing Burpees

    15 G2OH (Barbell)- 45/35

    7 Bar Facing Burpees

    10 G2OH- 65/45

    7 Bar Facing Burpees

    5 G2OH- 95/65

    7 Bar Facing Burpees

    AMRAP G2OH- 115/85

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