• 04/09/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :75 Pass Thru’s

    :15 Angled PVC Stretch (both sides)

    10 Overhead Squats

    10 Overhead Lunges

    10 Good Mornings

    10 Sumo Deadlift High Pulls

    10 Ring Rows

    10 Ring Dips

    10 Jump Squats

    :60 Jump Rope

    Metcon (Time)

    5 Rounds For Time w/ partner:

    50 Dubs

    40 Overhead Lunges, 65/45 95/65

    30 Ring Rows

    20 Sumo Deadlift High Pulls, 65/45 95/65

    10 Ring Dips

    * Every 2 minutes, 5 Box Jumps (20″) must be completed.

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