• 11/19/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Mobility

    Wrists & Shoulders

    Skill

    OH wrist positioning

    WOD

    Metcon (AMRAP – Reps)

    5 Rounds

    :45 Wall Balls / Double Dip RX+

    :15 Rest

    :45 Power Snatch 95/75, 135/75 RX+

    :15 Rest

    :45 T2B

    :15 Rest

    1 Min Rest (1:15 rest between rounds)

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