• Flight Carnival

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    The CrossFit Warm-up (No Measure)

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips

    Skill

    GHD Set-up, Back Extnesions and Hip Extensions.

    WOD

    Max Double-Unders (AMRAP – Reps)

    Max set of Unbroken Double-Unders

    Turkish Get Up (Set 1RM)

    1 Left/1 Right = 1 Rep

    Wall Walks

    AMRAP 1 minute

    Max Distance 20 Pull Row (Distance)

    Max distance Row (meters) in 20 Pulls

    warm up first then reset the monitor

    20 hard pulls for max distance

    Slam Balls (AMRAP – Reps)

    AMRAP 1 minute

    RX 30/20

    RX+ 40/30

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