• 04/14/2016

    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bike, Run or Row 400 meters

    2 rounds of:

    10 Lunges

    10 Bridges

    5 Jump Squats

    5 Burpees

    SWOD

    Metcon (AMRAP – Reps)

    EMOM 5

    :20 Box Jumps, 24″/20″
    Practice rebounding technique

    WOD

    Lactic Endurance 1 (2 Rounds for time)

    6:00min cap / Rest 12 min Repeat

    This is an all out SPRINT!

    Row 250

    10 KB Swings 70/50

    10 Burpees

    10 KB Swings

    10 Burpees

    10 KB Swings

    Row 250

    Scaled

    Row 200

    7 KB Swings 50/35

    7 Burpees

    7 KB Swings

    7 Burpees

    7 KB Swings

    Row 200

    *Must finish in under 6 minutes

    or scale the 2nd attempt more.

    **For classes larger than 8**

    Run a heat of 8 every 6 minutes

    0-6 Heat 1

    6-12 Heat 2

    12-18 Heat 3

    18-24 Heat 1 Re-Test

    24-30 Heat 2 Re-Test

    30-36 Heat 3 Re-Test
    ** For Grand Haven Run in heats of 5

    Cash Out

    Plank Off

    *See who is the last one holding a plank

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