• 11/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Skill

    EMOM 10

    :30 on :30 off

    Even:

    Pistol Practice / Weighted Pistols

    Odd:

    Handstand Walk or Handstand Hold

    Scale seated shoulder press w/ empty barbell

    WOD

    Nate (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    2 Muscle-ups

    4 Handstand Push-ups

    8 Kettlebell Swings, 70#
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    To learn more about Nate click here
    Scale MU’s to 2 x Ring Row + 2 Dips

    Save the 70# KB’s for those that are going RX

    Women’s RX 50# KB Swing

    Cooldown

    Foam Roll lat’s

    Lax ball shoulders

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