• 11/19/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Bamboo bar KB Bench (10×3)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    3 x HSPU

    6 x Burpee Box Jumps

    9 x Floor Press 155/115
    Burpee Box Jumps are not box jump overs

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