• 04/08/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    20 Jumping Jacks

    10 Arm Circles (both directions)

    10 Shoulder Circles (both directions)

    10 Arms Across the Chest

    2 rounds of:

    10 Air Squats

    10 Push-Ups

    10 Sit-Ups

    5 Strict Pull-Ups

    Gymnastics

    ()

    Pull-ups (4 x 5)

    Plus one set of max reps for score. (5th set)

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 7

    10 Front Squats, 135/95

    10 Floor Presses, 135/65

    20 Sit-Ups

    * Rest 5 minutes

    AMRAP 7

    10 Front Squats, 135/95

    10 Floor Presses, 135/65

    20 Sit-Ups

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