• 11/08/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Team Dynamic Relay Race Warm Up (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    Strength

    P/PP/PJ 1-3-5

    In 5 sets (or less) find 1RM Complex of:

    1Press 3 Push Press 5 Push Jerk

    1 Strict Press

    3 Push Press

    5 Push Jerk

    WOD

    Metcon (Time)

    Team of 2-3

    5RFT

    Run 400m (200m ea)

    1 Partner runs 200m, then tags other partner to run 200m or 15cals ea on AD

    30 Back Rack Lunges 115/75

    30 WB’s 20/14

    20 min time cap, ea unfinished rep = 1 second added to time. The run is worth 1 minute per person

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