• 03/11/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run or Row 400 meters

    20 Jumping Jacks

    10 Air Squats

    10 Lunges

    10 Good Morning

    10 Scorpions

    5 Inch Worm Push-Ups

    5 Presses

    5 Push Presses

    5 Split Jerks

    Strength

    Deadlift (3 x 5)

    + 5-10 lbs. from two weeks ago

    SWOD

    Split Jerk (1 x 1)

    10 min. to find 1 rep max

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 4

    15 Bent-Over Rows, 95/65

    15 Wall Balls, 20/14

    * Rest 2 min.

    AMRAP 4

    15 Bent-Over Rows, 95/65

    15 Wall Balls, 20/14

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