• 04/22/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call-Outs Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    Skill

    Max unbroken double unders (AMRAP – Reps)

    10 minutes to find max unbroken double unders

    1 minute Double Under Test (AMRAP – Reps)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    Run 2 Laps or 200m

    3 DL (Heavy)

    4 Burpees

    Rest 3

    AMRAP 10

    Row 200m

    3 Floor Press (Heavy)

    4 Barbell Lateral Hops

    *Everybody RX’s go with a weight that is heavy/ challenging for you

    Start 1/2 the class on the rowers & have the class on the Run for larger classes.

    Change weight during rest between DL & FP

    Add 2 scores together of Rounds and Reps for total Score

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