• 08/10/2016


    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

    Lighter than 2 weeks ago, adding 1 rep

    Deadlift (8×3 @ 70%)

    Rest :90 btwm sets

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 8

    10 PP 115/75

    12 Situps

    15 KBS 70/50 *60/50 GH

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