• 04/24/2017


    CROSSFIT FLIGHT, 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

    Skill

    Turkish Get Up (2-3 reps per arm x 4 rest 2 min)

    2-3 reps per arm

    x 4 sets

    Rest 2 min between sets

    WOD

    A is for non Festivus athletes

    B is for those that did Festivus as a flush. Do not do A

    A: Metcon (Time)

    5 Rounds

    9 HSPU

    12 BJO 24/20

    48 Dubs

    400m Run

    B: Metcon (No Measure)

    5 Sets @ casual pace

    20 Sec wall facing HS Hold

    12 Step Up / Step Down

    24 Single under

    +

    20-30 min air bike afterwards

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