• 12/17/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Lower #1 (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Metcon (Weight)

    Backsquat

    3 Rounds

    AMRAP 1:00 @ 60% of 1RM

    Rest as needed between sets

    Partner up and have partner B go while Partner A is resting

    Score is Reps x Weight

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 4

    10 Squats

    10 HR Push-Ups

    10 Situps

    Rest 1

    AMRAP 3

    Thrusters 95/65

    Rest 1

    AMRAP 4

    10 Squats

    10 HR Push-Ups

    10 Situps

    *Score is total reps, ea round in 4 minute AMRAPs is worth 30

    Weightlifting

    Part B

    Snatch Balance (5 x 1 Climbing)

    Snatch Grip Deadlift (5 x 2 climbing )

    5 second pause 2″ off the floor

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