• 11/12/2013

    Tuesday we are doing WOD 3 for this weekends Box Throwdown

    Warm-up
    Deadlift Warm – Up
    1 Round

    Run 200M
    20 x Jumping Jacks
    20 x Squat 2 toe touch
    20 x Calve Jumps
    40 yd High Knees
    40 yd Butt Kicks
    5 x Spiderman stretch ea. leg 10 sec.
    5 x Groiners
    5 x Fire Hydrants ea. leg 3-way
    Run 200M

    Weightlifting
    Warm up to 70%
    3 @ 70%
    3 @ 80%
    3 or more @ 90%
    Deadlift

    WOD
    Scale A = 185/95, K2E, Knee pushups
    Scale B = 155/65, Knee Raises, Knee pushups
    Metcon (Time)
    WOD #3 from Box throwdown

    21-15-9

    Deadlift 225/135
    T2B
    Push-Ups

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+