• 05/24/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    Skill

    EMOM 10

    Even:

    :30 Handstand Hold,

    Handstand Walk, Freestanding Handstands, Shoulder Taps, Wall Walks, Kick up to wall etc.

    Odd:

    :30 KB Farmers Carry as Heavy as Possible

    Or in Holland use the Farmers Walk Handles

    Split class into two groups and alternate between movements

    WOD

    Granite Games Qualifier 15.3 (AMRAP – Reps)

    17 Minute AMRAP

    50 Calorie Row

    50 Wall Ball Shots

    50 Shoulder to OH

    50 Box Jumps

    Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft

    Shoulder to Overhead: Men use 115lbs, Women use 85lbs

    Box Jumps: Men use 24in,

    Women use 20in

    Scaled

    Wall Balls: Men use 20lbs to 9ft,

    Women use 10lbs to 9ft

    Shoulder to Overhead: Men use 95lbs, Women use 65lbs

    Box Jumps: Men use 24in,

    Women use 20in
    *For Classes larger than 8 in Holland & 5 in Grand Haven start 8 or 5 on rowers then start people on different movements and have them row as they become available.

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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!
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