• 12/22/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Mobility

    Kettle Bell arm bar stretch

    http://youtu.be/CSJufb9LaZw

    Skill

    Turkish Get Up with KB &/or Barbell

    Turkish Get Up (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    20 Min AMRAP

    Buy In: 10 x TGU’s 50/35

    10 x FS 95/65

    10 x Burpees

    10 x Hang Power Snatch

    10 x OH Squat

    40 x Dubs*

    * Scaled = 10 x Dubs no singles allowed

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