• 12/27/2014


    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

    Metcon (Time)

    Teams of 2-3 WOD

    Row 1500M* (once)

    3 Rounds

    20 x Pullups

    40 x Box Jumps 24/20

    60 x Push-Ups

    80 x Squats

    100 x Double Unders or 300 Singles

    *Must complete 1500m at some point during the WOD

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