• 11/08/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    WOD

    Metcon (AMRAP – Rounds and Reps)

    30 Min AMRAP

    2-3 Per Team

    Base Station = 10 X T2B

    *Base Station after ea. movement

    20 x Clean/ Squat Complex 115/75

    1 x Hang Clean

    1 x Hang Squat Clean

    1 x Front Squat

    40 x KB Snatch 50/35

    20 x Burpees onto plate

    *Full extension at top of plate for burpees

    40 x Floor Press

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