• 2/06/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    (No Measure)

    10 Air Squats

    10 Push Ups

    10 Groiners

    10 Scorpions

    10 Straight Leg SitUps

    10 Leg Swings x 4 directions

    5 Lap Run

    w/PVC

    :60 Pass Thrus

    10 Good Mornings

    10 Slow Presses

    10 Thrusters

    WOD

    Metcon (Time)

    5 RFT Partner WOD

    20 Med Ball Partner Situps 20/14

    4 Lap run, both partners (337 meters)

    20 Deadlifts (275/185)

    2 Lap run, both partners (168 meters)

    20 Partner Wall Balls 20/14

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