• 12/29/2015


    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

    Skill

    Kipping Pull-ups

    Build off of skill session from last week. Transfer kipping skills from T2B to pull-ups.

    Metcon

    Metcon (AMRAP – Reps)

    4 Rounds

    4 AMRAP

    10 Sit-ups

    10 Floor Press

    30 Dubs/15 Trips

    1:00 Rest

    95/65 1st Round Barbell

    115/80 2nd Round

    135/95 3rd Round

    155/110 4th Round

    Strength

    L-Sit Pull-ups

    Weighted Pull-ups (6×1 climbing weight)

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