• 12/16/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    CrossFit Games Open 14.4 (AMRAP – Reps)

    14-Minute AMRAP:

    60 Calorie Row

    50 Toes-To-Bars

    40 Wall-Ball Shots, 20# / 14#

    30 Cleans, 135# / 95#

    20 Muscle-ups

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