• 12/31/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Mobility

    Shoulders/ Hips/ Ankles

    WOD

    CrossFit Games Open 14.2 (AMRAP – Reps)

    0:00 – 3:00

    2 Rounds of:

    10 Overhead Squats, 95# / 65#

    10 Chest-To-Bar Pull-ups

    3:00 – 6:00

    2 Rounds of:

    12 Overhead Squats, 95# / 65#

    12 Chest-To-Bar Pull-ups

    6:00 – 9:00

    2 Rounds of:

    14 Overhead Squats, 95# / 65#

    14 Chest-To-Bar Pull-ups

    The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

    Cash Out

    1000m Row (Time)

    Max Effort 1000m Row

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