• 12/30/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    DE: Sumo Deadlift (10×2 @ 75%)

    WOD

    Ham Sandwich (Time)

    50 x Wall Balls 20/14

    25 x Deadlifts 245/165

    50 x Wall Balls

    EMOM –> 5 x Russian Swings 50/35

    Accessory

    Optional time permitting

    Weighted or Banded good mornings

    Reverse Hypers

    GHR’s

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