• 3-21-2016


    CROSSFIT FLIGHT – 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

    WOD

    CrossFit Games Open 16.4 (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 225# / 155#

    55 Wall-Ball Shots, 20# / 14#

    55 Calorie Row

    55 Handstand Push-ups

    CrossFit Games Open 16.4 Teens (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts

    55 Wall-Ball Shots

    55 Calorie Row

    55 Handstand Push-ups

    Boys 14-15 – 135# Deadlift + 14# Wall-Ball

    Boys 16-17 – 185# Deadlift + 20# Wall-Ball

    Girls 14-15 – 95# Deadlift + 10# Wall-Ball

    Girls 16-17 – 125# Deadlift + 14# Wall-Ball

    CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 135# / 95#

    55 Wall-Ball Shots, 20# / 10#

    55 Calorie Row

    55 Hand-Release Push-ups

    CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 185# / 125#

    55 Wall-Ball Shots, 20# / 10#

    55 Calorie Row

    55 Push Press, 95# / 65#

    CrossFit Games Open 16.4 Teens Scaled (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts

    55 Wall-Ball Shots

    55 Calorie Row

    55 Hand-Release Push-ups

    Boys 14-15 – 95# Deadlift + 14# Wall-Ball

    Boys 16-17 – 135# Deadlift + 14# Wall-Ball

    Girls 14-15 – 65# Deadlift + 10# Wall-Ball

    Girls 16-17 – 95# Deadlift + 10# Wall-Ball

    CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 135# / 95#

    55 Wall-Ball Shots, 14# / 10#

    55 Calorie Row

    55 Push Press, 65# / 45#

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