• 04/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    Mobilize/ row / bike

    Crawl / jump / twist

    KB swings / burpees

    SWOD

    2k Row (Time)

    Max Effort 2k Row
    Run in heats of 5-8 based on class size

    WOD

    Metcon (Time)

    With a running clock:

    50 Dubs

    10 RKBS 70/50, 90/70 Rx+

    40 Dubs

    8 Burpees

    30 Dubs

    6 Wall Walks or

    :30 Handstand walk

    Scale A :30 Handstand hold

    Rest 3

    X 3 sets

    Score is total time including rest.
    GH –> Rx+ 60/40

    Rx –> 50/35

    Extra Credit

    Caveman 45 (Time)

    4 DL 405/285

    25 AKBS 90/70

    71 WB 20/14

    45 C&J’s 135/95
    Optional only! For Chris “caveman” Ransom’s 45th birthday as extra credit only!

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