• 01/07/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Athlete Call Outs Warm Up (No Measure)


    Metcon (Time)

    Partner WOD

    Courtesy of Black Anvil Training

    40 Min Cap

    2 Rounds

    500m Row

    100 Dubs

    50 Air Squats

    40 KBS

    30 AB or 45 AD Calories

    20 Burpees to 6″ target*

    10 Jumping lunges

    Repeat backwards

    All the way down & back up is 1 Round then repeat

    i.e. at the bottom you’ll do 20 jumping lunges, and at the end of Round 1 beginning of Round 2 you row 1000m

    *approximately 6″ target for burpees for RX

    **add 1 second for every unfinished rep.

    If there are more teams than rowers split class in 1/2

    A goes in order

    B swaps bike with Row & starts on bike then goes in order when they get to the bike they would Row

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