• 11/07/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Mobility

    Shoulders/ Hips

    Strength

    ME: Overhead Squat (1RM OH Squat)

    WOD

    Lurong Paleo WOD #3 (AMRAP – Reps)

    11 Minute AMRAP:

    Ascending Ladder

    (3, 6, 9, 12, 15, 18….. of the following movements:

    Wall Balls

    Box Jumps

    Deadlifts
    _________________________

    Level III (3)

    Wall Balls- 20/14 10’/9′

    Box Jumps- 24/20

    Deadlifts- 115/75

    Level II (2)

    Wall Balls- 14/10 9’/9′

    Box Jumps- 20/16

    Deadlifts- 105/65

    Level I (1)

    Med Ball Cleans- 14/10

    Box Jumps- 16/12

    Deadlifts- 95/55

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