• 04/13/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run 400 meters

    2 rounds of:

    10 Lunges

    10 Ring Rows

    10 Ring Dips

    10 Sit-Ups

    Strength

    Ring Dips (4 x 5)

    5th set is max reps.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    1 lap (85 meters) Farmer’s Carry, (100/70)

    20 Med Ball Sit-Ups, 20/14

    5 Lap Run (420 meters)

    20 V-Sit Rotations, 20/14

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