• 12/13/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    WOD

    Metcon (AMRAP – Rounds)

    Teams of 2 or 3

    Team vs Team

    30 Minutes

    Team A

    rows 600m as a pacesetter

    200m ea for 3 person team

    300m ea for 2 person team

    Team B

    AMRAP of Cindy

    5 x Pullups

    10 x Push-Ups

    15 x Squats

    *Score is total full rounds of Cindy

    partial rounds don’t count. Once team A rows 600m they must tag team B to switch.

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