• 05/11/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Deadlift (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5

    3 Ring Dips

    10 Wall Balls 20/14

    Rest 2min

    AMRAP 5

    3 Burpees

    5 PS 95/65

    *Split larger classes in 1/2 and start ea on 1 of the AMRAPs

    Combine scores from ea AMRAP

    Auxiliary Training

    Back Squat (E2MOM 10 (5 sets)

    E2MOM 10

    3 @ 80% of 1RM

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