• 12/02/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds
    Sub 400m for 3 min laps around rig or row

    Mobility

    Shoulders

    WOD

    Run in heats every 5 – 6 Minutes

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups
    Women’s RX 35#

    Cash Out

    *Optional*

    Metcon (AMRAP – Reps)

    5 Min Partner SSST

    Secret Service Snatch Test

    In 5 minutes with 1 partner working at a time accumulate as many 1 arm KB snatches as possible from the hang.

    50/35

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