• 07/18/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-Up #1 (No Measure)

    3 Rounds

    5 Burpees

    10 Good Morning

    5 Jump Squats

    10 Pass Thrus

    5 Strict Pull-Ups

    10 OH Squats

    then

    :30 upward dog

    :30 downward dog

    :30 childs pose

    Skill

    EMOM 12

    1st 6 Minutes

    Even:

    6 Hollow Body Rocks + 6 Situps

    Odd:

    6 Superman Rocks +

    6 Push-Ups

    2nd 6 Minutes

    Even:

    6 Strict or weighted RX+

    Pull-ups or Ring Rows

    Odd:

    6 Strict or deficit RX+

    HSPU or seated DB Press

    WOD

    2010 Midwest Sectionals (Time)

    4 x Burpees EMOM

    20 x Thrusters

    20 x SDHP

    20 x Push Press

    20 x OH Squats

    20 x Front Squats

    95/65

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