• 01/06/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M
    Sub row or airdyne for running

    Metcon

    Strength METCON

    Metcon (Weight)

    3 Rounds

    AMRAP 1 Deadlifts

    @ 75% of 1RM

    Rest as needed between rounds

    Score is Total weight moved over the three minutes.

    Weight x TOTAL reps = Score

    Metcon

    Metcon (Time)

    For Time:

    30 Deadlifts 155/100

    50 Wallballs 20/14*

    50 Push-ups

    15 Bar Muscle-ups

    (Scale 2 C2B + 2 Dips)

    Background: At some point in WOD Row for 25 Cals

    *Men and Women use 10′ Target for RX

    Strength

    Strength B

    Conventional Deadlift w/bands (3×5 Climbing Weight, record heaviest set of 5)

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+