• 12/20/2014


    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 (Time)

    Partner WOD

    Buy In 100 x Situps each

    100 x Deadlifts 185/125

    80 x Floor Press 135/85

    60 x Floor Wipers 135/85

    40 x Front Rack Lunges 75/55

    Cash Out 100 x Situps each

    * in between ea movement perform

    1 Cardio Complex of:

    50 x Lat Bar Hops

    10 x Partner Burpees

    50 x Dubs (2-1 Singles)

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