• 11/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    800m Indian Run (No Measure)

    3 Rounds of Cindy (No Measure)

    5 x Pull-Ups

    10 x Push-Ups

    15 x Air Squats

    Strength

    Back Squat (3-3-3-3-3 Climbing)

    2-3 second pause at bottom of squat

    Climbing, increase weight as needed

    WOD

    Metcon (Time)

    5 Rounds of Cindy

    5 x Pullups

    10 x Pushups

    15 x Squats

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    Run 400m

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    5 Rounds

    2 x C&J @85% of 1RM

    5 x Box Jumps 30/24

    Weightlifting

    Part B:

    Power Clean (5 x 2 @ 70%)

    Push Jerk (5×2 @ 60%)

    Push Press (3×3 @ 70%)

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