• 02/15/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :60 Jump Rope

    10 Arm Circles (front & back)

    10 Air Squats

    :60 Pass Thru’s

    5 Slow Push-Ups

    5 Wide-Grip Push-Ups

    5 Strict Chin-Ups

    5 Strict Pull-Ups

    :60 Jump Rope

    SWOD

    Pull-ups (4 x 5, 1 x Max Reps)

    SWOD

    “Beyond Thrusterdome” from April 16th Festivus Games

    Metcon (Weight)

    6 min. to find Thruster 1RM.

    WOD

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

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