• 05/26/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (8×4 @ 80%)

    Warm Up to 80%

    then start 8 Sets of 4 reps

    WOD

    Metcon (4 Rounds for time)

    1RD 0:00 – 4:00

    30 DL 135/95

    30 Lat Hops

    2RDs 4:00-8:00

    15 DL

    15 Lat Hops

    3RDs 8:00-12:00

    10 DL

    10 Lat Hops

    12:00-16:00

    10-8-6-4-2

    DL

    Lat Hops

    *Rest in remaining time ea round. If you don’t finish add 1 second for ea unfinished rep. Write down your times after ea set, you’ll be putting in 4 differnt scores

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