• 12/29/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Weightlifting

    ME: Bench Press (1RM)

    WOD

    Metcon (AMRAP – Reps)

    15 Min AMRAP

    *With a running clock

    0-3 : 50 Dubs / Pullups

    3-6 : 50 Dubs / Pistols

    6-9 : 50 Dubs / Dips

    9-12 : 50 Dubs / Situps

    12-15 : 50 Dubs / Burpees

    Scale A = 25 x Dubs

    Scale B = 150 x Singles

    Score is total reps not including Dubs

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