• 04/04/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    10 Air Squats

    10 Walking Lunges

    10 Straight-Leg Sit-Ups

    5 Inch Worm Push-Ups

    5 Jump Squats

    5 Scorpions (both sides)

    Strength

    Back Squat (1 x 3 )

    Find new 3 rep max

    Subtract 5% & do 3 reps

    Subtract 10% & do 3 reps

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 10

    5 Deadlifts, 250/175

    10 Hand Release Push-Ups

    15 Box Jumps, 24/14

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