• 11/02/2016


    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

    Deficit Deadlift from 45# Plate (3-3-3-3-3)

    Buidling to a 3RM

    across 5 sets

    https://youtu.be/T9rVn6ljodg

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3

    5 WB 20/14

    5 Medball situps

    Rest 1

    AMRAP 3

    5 T2B

    5 Pushups

    Rest 1

    AMRAP 3

    5 BJ 24/20

    5 KBS 50/35

    *See 2/9/15 for previous scores
    Stagger athletes on different AMRAPs and share equipment

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