• 08/19/2016


    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – CrossFit

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    Warm-up

    The CrossFit Warm-up (No Measure)

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips
    Back extensions on GHD or do good mornings with empty barbell. For dips in GH do box or bench dips

    WOD

    Metcon (Time)

    3 rounds

    400m Row

    12 BB FR Lunges *pick weight

    15 Box jumps * pick height

    Rest 2 Min

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    5 Wall Walks

    5 Burpees

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