• 12/30/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Weightlifting

    10 EMOM

    Each minute perform the following complex:

    1 Power Snatch

    1 Squat Snatch

    1 Hanging Squat Snatch

    1 OHS

    Metcon

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups

    Strength

    Deadlift (3×5 )

    Same weight for all three rounds. Add 10# from previous 3×5. 30-45 seconds between each set.

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