• 05/13/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    *Somebody must call out cartwheels!

    Skill

    10 Min

    to work on a Goat

    Ideas:

    HSPU

    DUBS

    Muscle Ups

    Pull Ups

    Pisols

    Or work on Mobility where you need it most

    WOD

    Metcon (Time)

    3 Rds

    400m Run

    30 Med Ball Situps

    20 Russian Twists 10 a side

    10 Burpees

    *You pick the weight on med ball, everyone RX’s

    Use Med ball for the russian twists

    Cash Out

    Tabata

    Wall Sits / Planks

    :20 / :10 x 8 Rounds

    Alternate between wall sits and Planks

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