• 05/02/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Box Jump / Pull-Up Warm Up (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Strict or partner assisted pullups

    6 x Burpees

    9 x Jump Squats

    12 x Walking Lunges

    Skill

    EMOM 10

    Odd:

    3 T2B

    2 C2B

    1 Bar MU

    Scale

    3 K2E or Leg Raises

    3 Jumping /Banded C2B

    3 Dips

    Even:

    40′ Bottoms up KB Waiters Walk LH

    40′ Bottoms up KB Waiters Walk RH

    *You choose KB weight

    WOD

    Metcon (Time)

    7 Rds

    7 Floor Press 115/75

    7 Burpees

    7 T2B

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