• 05/16/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-Up #3 (No Measure)

    2 RDS

    20 x Arm Circles (ea. way)

    10 x V&T Jumping Jacks

    5 x Wide Inch Worm Push-Ups

    5 x Narrow Inch Worm Push-Ups

    the Down and Back:

    1 x Buttkickers

    1 x High Knees

    1 x Reverse Hurdles

    Strength

    Back Squat (7×5 @75% + 10-20#’s)

    add 10-20#’s to 75% should be 5-10#’s more than last week

    WOD

    Staggered starts as needed for rowers

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups
    Womens RX, 35#

    DO NOT DROP EMPTY BARBELLS!

    Competitors

    or Extra Credit

    Metcon (Time)

    Row 300m

    Rest :30

    Row 400m

    Rest :40

    Row 500m

    Rest :50

    Row 600m

    Score is total time including rest. 1800m total rowed

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