• 3/10/2016

    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Deadlift Warm – Up (No Measure)

    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

    SWOD

    Metcon (AMRAP – Reps)

    EMOM 10

    Even 5 Deadlifts @ BW

    Odd AMRAP Air Squats

    Score is total number of Squats completed.

    Strength

    Deadlift (3-3-3)

    Add Weight for each set. Record heaviest Set

    WOD

    Re-Jacked Partner WOD (AMRAP – Rounds and Reps)

    Partner

    AMRAP 10

    5 x Push Press 115/75

    5 x T2B

    5 x Box Jumps 24/20*

    *RX no step ups

    Scaled 75/55

    Knee raises

    Step ups allowed for scaled

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!
+