• 12/01/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower + To the left to the right (No Measure)

    3 Rounds

    10 x Pushups

    5 x Jump Squats

    To the left to the right x 15 burpees

    Mobility

    Front Rack & Hips

    Strength

    ME: Front Squat (1RM)

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 9

    9 Lateral Hops

    6 Hang Squat Cleans 135/95

    3 Push Jerk

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