• 07/13/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    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

    Strength

    25 Minutes to find 1RM

    Last 1RM 4/15

    Deadlift (1RM)

    WOD

    Metcon (Time)

    Buy In: 30 Cal Row or Bike

    Then

    3 Rds

    15 BJ 24/20

    15 RKBS 70/50*

    Cashout: 60 Dubs

    *GH RX 60/50

    Auxiliary Training

    If you didn’t do Monday or Tuesday

    Back Squat (1RM)

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