• 12/09/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    ME: Push Press (1RM)

    WOD

    CrossFit Games Open 14.1 (AMRAP – Reps)

    10-Minute AMRAP of:

    30 Double-Unders

    15 Power Snatches, 75# / 55#
    Run in 2 heats like we do for the Open & Cheer each other on & count each others reps

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