• 11/17/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    Strength

    Back Squat (1RM)

    WOD

    Metcon (4 Rounds for reps)

    8 Rounds of 20/10 Tabata intervals:

    Row for Calories

    Rest 1 Min

    Jump Squats

    Rest 1 Min

    Hand Release Pushups

    Rest 1 Min

    Deadlifts 225/155

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