• 2/15/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/ Lower #2 Warm Up (No Measure)

    3 Rds

    10 x Jumping Jacks

    10 x Pass Thrus

    10 x OH Squats

    10 x Samson Stretch

    Skill

    Rowing Technique

    – Hands pass over flat knees

    – Straight back on return

    – Use hamstrings on return

    WOD

    Fight Gone Bad 5 Rds (AMRAP – Reps)

    5 Rounds

    Wall-ball Shots (Reps), 20# /14#

    Sumo deadlift high-pull (Reps), 75#/55#

    Box Jumps, 24″/20″ (Reps)

    Push-press (Reps), 75#/55#

    Row (Calories)

    1-minute Rest

    Weightlifting

    Weightlifting ‘B’

    KB Push-press (5-5-5-5-5)

    Single Arm KB Push-Press
    5 Left arm/5 Right arm = 1 Set

    Climbing weight, record heaviest set

    KB Push-jerk (5-5-5-5-5)

    Single Arm KB Push-Jerk
    5 Left arm/5 Right arm = 1 Set

    Climbing weight, record heaviest set

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