• 04/02/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :75 Pass Thru’s

    10 OH Squats

    10 Good Mornings

    10 Lunges

    10 Push-Ups

    10 Straight-Leg Sit-Ups

    10 Leg Swings (4 directions)

    Up/Down Dog

    Cat/Camel

    Pigeon

    Child’s Pose

    Metcon

    Metcon (Time)

    For Time, w/ partner:

    1,000 meter Row

    100 Over Head Squats, 95/65

    100 Med Ball Sit-Ups, 20/14

    100 Hand Release Push-Ups

    1,000 meter Run
    * One partner works at a time, alternate as needed. Except for the 1,000 meter run, both partners run at the same time.

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