• 11/28/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    PB&J Tag (No Measure)

    WOD

    Coach Kirts 26th Bday WOD (AMRAP – Rounds and Reps)

    26 minute amrap

    Partner or individual

    26 – 45/25 lb over head plate lunges

    11 – 8 count push-ups

    23 – box jumps

    1 – bar muscle up

    9 – toes to bar

    8- pull ups

    9 – shoulder to overhead 115/85

    8 count push-ups (basically a burpee with 2 push-ups but you can not move on to the next piece of the movement until completing the one before. Example when you drop down, you can not kick your feet behind you until your hands touch the ground)

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