• 09/25/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 rounds of Cindy (No Measure)

    5 x Pull-Ups
    10 x Push-Ups
    15 x Air Squats
    Run 200m forward before 3 rds Cindy
    Run 200m backward after 3 rds Cindy

    WOD

    Lurong Paleo WOD #1 (AMRAP – Reps)

    13 Minute AMRAP:

    10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

    Level III (3)
    4 Minutes of Max Calorie Row
    1 Minute Rest
    3 Minutes of Chest to Bar Pull Ups
    1 Minute Rest
    2 Minutes of Back Squats 165/115
    1 Minute Rest
    1 Minute of S2OH 135/95

    Level II (2)
    4 Minutes- Row for Calories
    1 Minute Rest
    3 Minutes- Pull Ups
    1 Minute Rest
    2 Minutes- 115/80
    1 Minute Rest
    1 Minute- S2OH 95/65

    Level I (1)
    4 Minutes- Row for Calories
    1 Minute Rest
    3 Minutes- Jumping Pull Ups
    1 Minute Rest
    2 Minutes- Air Squats
    1 Minute Rest
    1 Minute S2OH 65/45

    Cash Out

    8 Rounds

    Tabata wall sits 20/10

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