• 04/15/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    5 Minutes of rowing or biking

    5 Minutes of shoulder mobility with PVC or Bands

    Running line drills Warm Up (No Measure)

    Coach cued:



    Sprint stance/360/360

    Power skip/ High knees/ Power skip
    Coach line up a row of athletes and every 10 yards switch cues. Use cones as markers if you can.


    Start running fwd

    at 10 yards turn run backwards

    at the next cone turn and run and finish forward.


    Metcon (Time)

    In teams of two, complete:

    100 pull ups

    400m kb/db farmers carry (heavy, swap weights as often as needed)

    100 wall balls

    400m farmers carry

    100 burpees box jump overs 24/20″

    400m farmers carry

    *Partition the reps however you would like

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