• 11/26/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    Strength

    531: Back Squat (5-5-5+)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    7 Min AMRAP

    1 x WB 20/14

    1 x Wall facing burpee

    2 x WB

    2 x Wall facing burpee

    3 x WB

    3 x Wall facing burpee

    4,5,6,7 etc etc

    3 Min Rest

    7 Min AMRAP

    1 x T2B

    1 x Push-Up

    2 x T2B

    2 x Push-UP

    3 x T2B

    3 x Push-Up

    4,5,6,7 etc etc
    Score is rounds & reps from WOD 1 added to rounds and reps from WOD 2

    the last completed # of reps = your round

    i.e time is called and i’m 3 reps into the round of 7 my score would be 6+3

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