• 11/25/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-Up #1 (No Measure)

    4 Rounds

    5 Burpees

    10 Good Morning

    5 Jump Squats

    10 Pass Thrus

    5 Strict Pull-Ups

    10 OH Squats

    then

    :30 upward dog

    :30 downward dog

    :30 childs pose

    Strength

    Back Squat (3rds of 5 @ 50%, 5 @ 65%, 5 @ 80%)

    3 Rounds

    5 @ 50%

    5 @ 65%

    5 @ 80%

    Record the 3 sets of 5 @ 80% weight

    WOD

    Metcon (Time)

    40-30-20-10

    KB Swings 50/35

    Dubs

    10-20-30-40

    Russian Twists 50/35

    Dubs

    *each side equals 1 Rep

    ie. Left & Right count as 1,2

    Weightlifting

    Part B:

    Shoulder Press (3×3 Climbing record heaviest set of 3)

    Shoulder Press (2×2 Climbing record heaviest set of 2)

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