• 11/10/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Weightlifting

    Deadlift (1RM )

    WOD

    Metcon (Time)

    7 Rounds

    11 x Body Weight Deadlifts

    22 x Double Unders

    *RX is Body weight deadlift

    scale to any weight

    *44 x Singles for scale

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