• 04/15/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    10 Air Squats

    10 Lunges

    10 Straight-Leg Sit-ups

    10 Arm Circles (both directions)

    5 Strict Pull-Ups

    5 Inch Worm Push-Ups

    5 Fire Hydrants (both sides)

    5 Scorpions (both sides)

    Strength

    Deadlift (1 x 1)

    Find 1 rep max

    Metcon

    Metcon (Time)

    21 – 15 – 9 reps for time:

    Pull-Ups

    Wall Balls, 20/14

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