• 11/11/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    WOD

    Veteran Day Salute (AMRAP – Rounds and Reps)

    9 minute AMRAP

    11 x sit-ups

    11 x air squats

    22 x sit-ups

    22 x air squats

    33 x sit-ups

    33 x air squats

    add 11 to the sit-ups and air squats for each additional round

    2-minute rest and reflection

    then

    9 minute AMRAP

    11 x pushups

    11 x box jumps (RX 24/20)

    22 x pushups

    22 x box jumps (RX 24/20)

    33 x pushups

    33 x box jumps (RX 24/20)

    add 11 to the pushups and box jumps for each round
    Round 1 = 11 & 11

    Round 2 = 22 & 22

    Score is completed rounds plus reps in the round you didn’t get all the way thru

    Cash Out

    Plank Off. Last one still planking wins

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