• 11/20/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds
    * Sub 400m for 3 Minutes of indoor laps

    Mobility

    Shoulders/ Hips/ Ankles

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 10

    In 1 minute:

    Buy In: 5 x Wallballs 20/14

    Remaining time max Thrusters 95/65

    1 minute rest

    Repeat 5 Rounds total

    AMRAP 10

    In 1 minute:

    Buy In: 10 x Dubs or 20 x Singles

    Remaining time max OH Squats 95/65

    1 minute rest

    Repeat 5 Rounds total

    *Score is total Thrusters + OH Squats

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