• 02/18/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower + To the left to the right Warm Up (No Measure)

    3 Rounds

    10 x Pushups

    5 x Jump Squats

    To the left to the right x 15 burpees

    WOD

    Team vs Team Running Cindy (AMRAP – Rounds)

    Teams of 2-3 vs Teams of 2-3

    30 Min AMRAP

    Two teams compete against each other for total Cindy rounds.

    1 team runs 800m while the other team is completing as many rounds of Cindy as possible. When all members of the running team complete run teams switch.

    Rules: no partial rounds count, each team member rotates through all the Cindy movements.

    1 Team member working at a time.

    No bands, scale = jumping pull-ups

    5 x Pull-Ups

    10 x Push-Ups

    15 x Squats

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