• 11/24/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    ME: Floor Press (1RM)

    WOD

    Metcon (AMRAP – Rounds)

    AMRAP 12

    Min 0-3

    5 x Snatch 75/55

    5 x V-Ups

    Min 3-6

    10 x Push Press 75/55

    10 x Situps

    Min 6-9

    5 x Snatch

    5 x V-Ups

    Min 9-12

    10 x Push Press

    10 x Situps
    Only full rounds count

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