• 11/12/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    9652 Warm Up (No Measure)

    3 Rounds

    9 x Burpees onto plate

    6 x OH plate lunges

    5 x Plate push press

    2 x Super slow squats w/plate
    9652 is our Address. This warm up signifies picking up and moving weight which is what we had to do moving into our new box!

    Strength

    Shoulder Press (1RM )

    WOD

    9652 (Time)

    96 x KB Swings

    52 x Push Press

    30 x Back Squat

    52 x Push Press

    96 x KB Swings

    RX+ 70/45 & 115/75

    RX 50/35 & 96/65

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