• 08/22/2016


    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

    Last 1RM 5/3/16

    20 minutes to find 1RM

    Sumo Deadlift (1RM)

    WOD

    Coach Scott’s AMRAP 22 Birthday WOD (AMRAP – Reps)

    AMRAP 22

    Even 10 Pushups EMOM

    Odd AMRAP Situps

    Rest 1 Min @ 8 min mark

    & again @ 17 Minute mark

    Score is total of the 20 rounds of max situps after the Push-Up buy in.

    For scaled decrease pushups from 10 to 9 or to 8-7-6 etc. until you have enough time for :30 of situps

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