• 01/10/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Skill

    7 RNFT

    :20 L-Sit (use bumpers, parrellettes, boxes)

    3 High Box Jumps (you choose height)

    WOD

    Anaerobic Lactic Endurance (2 Rounds for time)

    6:00min cap / Rest 12 min Repeat

    This is an all out SPRINT!

    Row 250

    10 KB Swings 70/50

    10 Burpees

    10 KB Swings

    10 Burpees

    10 KB Swings

    Row 250

    Scaled

    Row 200

    7 KB Swings 50/35

    7 Burpees

    7 KB Swings

    7 Burpees

    7 KB Swings

    Row 200

    *Must finish in under 6 minutes

    or scale the 2nd attempt more.

    **For classes larger than 8**

    Run a heat of 8 every 6 minutes

    0-6 Heat 1

    6-12 Heat 2

    12-18 Heat 3

    18-24 Heat 1 Re-Test

    24-30 Heat 2 Re-Test

    30-36 Heat 3 Re-Test

    Auxiliary Training

    300 Dubs (Time)

    For time

    300 Double unders – every time you break complete 10 GHDSU

    GHDSU= Full range of motion, hands touch floor & Foot pad.

    Scale= 20 Abmat situps.

    Don’t have dubs? Then work on them during this time.

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