• 06/15/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M


    Banded lateral monster walks

    4 x 15′ ea direction


    Sumo Deadlift (4-4-4-4 climbing)

    build across 4 sets of 4


    Metcon (AMRAP – Reps)

    4 Rounds

    :20 on / :40 off

    DL @ 40% of your 1RM


    Air Bike or Row Cal

    *Everyone click the RX button as long as your DL is 40% of 1RM or more

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