• 3/16/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower Warm Up (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

    Weightlifting

    Shoulder Press (Establish Heavy 3 Rep)

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 8

    5 Pull-ups

    10 Pistols

    15 Russian KB Swings 53/35

    Rest 3:00

    1 minute Double Under Test (AMRAP – Reps)

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