• 03/20/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    WOD

    Split class in 1/2 run two heats. Judge one another

    *Holland scaled on north side of rig, RX near HSPU wall

    CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 225# / 155#

    55 Wall-Ball Shots, 20# / 14#

    55 Calorie Row

    55 Handstand Push-ups

    CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 135# / 95#

    55 Wall-Ball Shots, 20# / 10#

    55 Calorie Row

    55 Hand-Release Push-ups

    CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 185# / 125#

    55 Wall-Ball Shots, 20# / 10#

    55 Calorie Row

    55 Push Press, 95# / 65#

    CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 135# / 95#

    55 Wall-Ball Shots, 14# / 10#

    55 Calorie Row

    55 Push Press, 65# / 45#

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