• 04/29/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Aerobic Training Day (not intended to be ALL OUT effort)

    View Public Whiteboard

    Warm-up

    1:00 Row

    1:00 Singles

    1:00 AB/AD

    2 Laps (easy)

    WOD

    Metcon (Time)

    3 Sets for Time

    500m Row*

    50 DUBs
    *staggered starts

    Rest 2 Min

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    15 cal AB/AD/Row

    50′ FC AHAP

    10 WB 20/14
    FC = Farmers Carry

    AHAP = As Heavy As Possible

    Rest 3 Min

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    400m Run

    10 TTB

    5 Ring Dips

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+