• 01/21/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call Out’s #3 Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Metcon (AMRAP – Reps)

    Partners (30 minutes total)

    6 RDS Total (3/3)

    Even RD:

    In 4 min complete:

    20 Front Squats 135/95

    40 deadlifts

    then max rep WB 20/14 in RT

    Rest 1:00

    Odd RD

    In 4 min complete:

    20 KB Snatches 50/35

    20 Burpees

    then max rep KB Swing in RT

    Rest 1:00

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