• 04/06/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Any combination of biking, jump rope, rowing & running for five minutes.

    Up/Down Dog

    Cat/Camel

    Pigeon

    Child’s Pose

    Lying Trunk Rotation

    Skill

    Rope Climbing Technique

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 20

    1 lap (85 meters) Farmer’s Carry, 100/70

    10 Burpees

    20 Wall Balls, 20/14

    30 Dubs

    * At some point you must complete a 5 minute row for calories. Calories rowed will be added to your score.

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