• 02/29/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Please shop up early if possible and warm-up on your own. We will be running heats almost continually and will need as much time in each hour as possible.

    WOD

    CrossFit Games Open 16.1 (AMRAP – Reps)

    20 Minute AMRAP

    25 Ft OH Walking Lunge 95#/65#

    8 Bar Facing Burpees

    25 Ft OH Walking Lunge

    8 C2B Pull-Ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

    CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

    20-Minute AMRAP of:

    25 Ft. Front Rack Walking Lunge, 45#/35#

    8 Bar Facing Burpees

    25 Ft. Front Rack Walking Lunge, 45#/35#

    8 Jumping Pull-ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

    CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

    20-Minute AMRAP of:

    25 Ft. Overhead Walking Lunge, 65# / 45#

    8 Bar Facing Burpees

    25 Ft. Overhead Walking Lunge, 65# / 45#

    8 Pull-ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

    CrossFit Games Open 16.1 Teens (AMRAP – Reps)

    20-Minute AMRAP of:

    25 Ft. Overhead Walking Lunge, 65# / 45#

    8 Bar Facing Burpees

    25 Ft. Overhead Walking Lunge, 65# / 45#

    8 Pull-ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

    CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

    20-Minute AMRAP of:

    25 Ft. Front Rack Walking Lunge, 45#/35#

    8 Bar Facing Burpees

    25 Ft. Front Rack Walking Lunge, 45#/35#

    8 Jumping Pull-ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

    CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

    20-Minute AMRAP of:

    25 Ft. Walking Lunge

    8 Bar Facing Burpees

    25 Ft. Walking Lunge

    8 Jumping Pull-ups

    *Jump over the bar after each burpee

    *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
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