• 01/14/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Coach Call-Outs Warm Up (No Measure)

    Jumping Jacks


    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants



    Metcon (AMRAP – Rounds and Reps)

    AMRAP 30

    Teams of 2-3

    30 Cal Row or Bike*

    30 Pull-Ups

    30 Abmat Sit-Ups

    30 Push Press 115/75

    30 KB Swing

    30 Box Jumps 24/20

    *If you Row round 1, Bike Round 2 & vice versa

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