• 01/07/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    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

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!
+