• 05/06/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    Skill

    Turkish Get Up practice coach will help determine weight for the WOD for you

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15

    Row 750 @ some point

    (last set of rowers start by the 11:00 mark)

    Buy In: 4 TGU per arm

    then

    5 Push Ups

    10 Goblet Squats

    15 Situps

    Everyone RX’s & clicks the blue button, TGU & Goblet weight determined during skill work. Knee pushups ok today for RX. Score is Total rounds and reps of Pushups, Goblets and Situps

    Rest 2 Min

    1 Min Burpee Test (AMRAP – Reps)

    1 Minute to establish max rep Burpees

    Hips & Sternum must touch ground

    must jump & clap at top

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!
+