• 04/19/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    SWOD

    Metcon (No Measure)

    2rds NFT

    Bear Crawl from the rig to Wall

    3 Wall Walks

    10 Ball Slams 40/30

    Bear Crawl back to the rig

    Rest 3

    WOD

    Metcon (Time)

    21 HSPU

    21 Ring Dip

    21 Push Up

    21 Cal Row

    15 HSPU

    15 Ring Dip

    15 Push Up

    15 Cal Row

    9 HSPU

    9 Ring Dip

    9 Push Up

    9 Cal Row
    Groups of 2-3 per Rower

    have 1 person start with 21 cal row switch our athletes on rower as the rower becomes free. Can also use bikes if rowers are full

    **Scale HSPU to seated Z press with empty barbell or add 5’s or 10’s. Could also use dumbbells

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