• 03/06/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Twist & Crawl Warm Up (No Measure)

    Movement = Length of Rig

    Jog back down the center of the Rig,

    For GH go the length of the mats

    Bear Crawl

    Toy Soldiers

    Spiderman Crawl

    Lunge & Twist

    Cowboys

    Army Crawl

    Strippers

    CrossFit Games Open 17.2 (AMRAP – Reps)

    12 Minute AMRAP

    2 rounds of:

    50-ft. weighted walking lunge

    16 toes-to-bars

    8 power cleans

    Then 2 rounds of:

    50-ft. weighted walking lunge

    16 bar muscle-ups

    8 power cleans

    M: 50-lb. dumbbells

    F: 35-lb. dumbbells

    * alternating between toes-to-bars and bar muscle-ups every 2 rounds

    WOD

    CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

    12 Minute AMRAP

    2 rounds of:

    50-ft. weighted walking lunge

    16 hanging knee-raises

    8 power cleans

    Then 2 rounds of:

    50-ft. weighted walking lunge

    16 chin-over-bar pull-ups

    8 power cleans

    M: 35-lb. dumbbells

    F: 20-lb. dumbbells

    * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

    CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

    12 Minute AMRAP

    2 rounds of:

    50-ft. weighted walking lunge

    16 toes-to-bars

    8 power cleans

    Then 2 rounds of:

    50-ft. weighted walking lunge

    16 chest-to-bar pull-ups

    8 power cleans

    M: 35-lb. dumbbells

    F: 20-lb. dumbbells

    * alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

    CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

    12 Minute AMRAP

    2 rounds of:

    50-ft. weighted walking lunge

    16 sit-ups

    8 power cleans

    Then 2 rounds of:

    50-ft. weighted walking lunge

    16 jumping chest-to-bar pull-ups

    8 power cleans

    M: 20-lb. dumbbells

    F: 10-lb. dumbbells

    * alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

    Alternate WOD

    Metcon (AMRAP – Reps)

    AMRAP 12

    20 Cal Bike

    20 Power Clean 115/75

    20 V-Ups

Leave a reply

Cancel reply
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!
+