• 05/26/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Animal Movements (No Measure)

    3 Rds

    Monkey Bars

    Bear Crawl

    Crab walk

    Backward, Sideway, Forward

    Duck Walk

    Inch Worms

    SWOD

    Even 0,2,4,6,10

    Wall Walks :30

    Rest :30

    Odd 1,3,5,7,9

    C&J then behind the neck Jerk

    *Large classes stagger class between odd and even

    WOD

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol
    1 Burpee for every meter over/under 100

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!
+