• 08/03/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower #3 Warm Up (No Measure)

    3 Rounds

    1 x Body Blaster (Burpee, Pull-up, K2E)

    10 x Squats

    10 x Push-Ups

    10 x Situps

    Skill

    EMOM 8

    Even: :30 Farmer Carry

    Odd: :30 KB OH Carry

    Alternating arms @ :15

    Rest :30 before switching movement on next minute

    WOD

    Metcon (Time)

    15-12-9

    PS 75/55

    Ring Dips

    –Rest 2 Min–

    12-9-6

    SDLHP 75/55

    K2E**

    –Rest 2 Min–

    9-6-3

    Strict HSPU

    *20 Cal AFAP between sets

    Bike or Row

    **If you have T2B still do K2E work to go fast and unbroken

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