• 04/12/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bike, Run or Row 400 meters

    :75 Pass Thru’s

    10 OH Squats

    10 Good Mornings

    10 Slow Presses

    10 Push Jerks

    :60 Jump Rope

    Shoulder Mobility

    Metcon

    Metcon (AMRAP – Reps)

    EMOM 10

    Odds- :20 Handstand Push-Ups

    Evens- :20 Dubs

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    W/ partner, AMRAP 20

    20 Power Cleans, 115/75 135/95

    20 S2OH, 115/75 135/95

    40 Dubs

    40 calorie Row

    * One partner works at a time, alternate as needed.

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