• 02/25/2017


    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 – Rounds and Reps)

    Partner WOD

    AMRAP 9

    20 x WB’s 20/14

    15 x Floor Press 115/75

    10 x OH Squats*

    Rest 3

    AMRAP 9

    Working at same time**

    20 Push Ups

    20 Cal Row

    Rest 3

    AMRAP 9

    10 x Partner Burpees

    15 x T2B

    20 x Back Squats 115/75

    *FS instead of OHS if lacking mobility & technique

    ** partners work at the same time, 1 rows 20 cals while 1 does 20 push ups = 1 round then switch.

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