• 12/24/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Team Dynamic Relay Race (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    WOD

    12 Days of Christmas (Time)

    1 x Deadlift 95/65 135/95 RX+

    2 x Front Squat

    3 x Push Press

    4 x Hang Power Cleans

    5 x HR Push-UPs

    6 x Pull-Ups

    7 x Mt. Climbers L&R = 1

    8 x KB Swings 50/35

    9 x Situps

    10 x T2B / K2E

    11 x Wall Balls

    12 x Power Snatch

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