• 09/07/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Deadlift (8 x 3 @ 75%)

    8 sets / 3 Reps @ 75%

    Rest :90 btw efforts

    WOD

    :20 :40 Thruster, Pullup, Push up, Situp (AMRAP – Reps)

    5 Rounds

    :20 on :40 off

    Thrusters 95/65

    Pullups

    Pushups

    Situps
    *Sub bent over rows for pull-ups if hands are tender from T2B

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