• 07/25/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Sumo Deadlift (8 x 2 @ 80% of 1RM)

    8 x 2 every :90

    @ 80% of 1RM

    WOD

    Granite Games qualifier 15.4 (AMRAP – Reps)

    13 Minute AMRAP

    10 Deadlifts (225/155)

    5 Ring Muscle-ups

    10 Deadlifts (255/175)

    5 Ring Muscle-ups

    10 Deadlifts (285/195)

    5 Ring Muscle-ups

    10 Deadlifts (315/215)

    5 Ring Muscle-ups

    10 Deadlifts (345/235)

    5 Ring Muscle-ups

    10 Deadlifts (375/255)

    MAX Ring Muscle-ups

    *SCALED

    10 Deadlifts (165/105)

    3 Pull-ups

    10 Deadlifts (185/125)

    6 Pull-ups

    10 Deadlifts (205/145)

    9 Pull-ups

    10 Deadlifts (225/165)

    12 Pull-ups

    10 Deadlifts (245/185)

    15 Pull-ups

    10 Deadlifts (265/205)

    MAX Pull-ups
    If scaled is to heavy, Drop 20#’s from each of the above listed weights

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