• 11/07/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Team Dynamic Relay Race (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Teams of 2-3

    AMRAP 7

    5 x HSPU

    10 x Box Jump 24/20

    15 x KB Swings 50/35

    —————-

    Rest 2 min

    —————-

    AMRAP 7

    10 x Bench Press 155/105

    10 x Alternating Slam Balls 40/30/20

    —————-

    Rest 2 Min

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    Repeat

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