• 04/03/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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

    Strength

    Front Squat (1×5, 1×5, 2×5)

    1×5 @ 60%

    1×5 @ 70%

    2×5 @ 75%

    WOD

    Metcon (AMRAP – Reps)

    3 x 3 min AMRAPs

    3 min rest btwn

    1,2,3,4,5,6,7,8…etc

    DL 225/155

    BJ 24/20

    1 DL

    1BJ

    2 DL

    2 BJ

    etc.

    Combine scores from ea

    3 min AMRAP

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