• 05/31/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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


    A1) Accumulate 3 minutes in an L Sit

    A2) Accumulate 3 minutes in a Plank

    when you break switch to the next movement

    i.e :30 x 6 or 1:00 x 3


    *Split class in 3rds

    Metcon (AMRAP – Reps)

    In 4 Minutes:

    Row 500m

    in remaining time

    AMRAP burpees over ERG

    Rest 2 Min

    Metcon (AMRAP – Reps)

    AMRAP 4

    3,6,9,12,15,18 etc


    KB SDLHP 50/35

    Rest 2 Min

    Metcon (AMRAP – Reps)

    AMRAP 4

    5,10,15,20,25 etc.

    AD Cal


    *Grand Haven

    Run Laps ea. lap = 5 reps

    1,2,3,4,5 etc then

    Situps 5,10,15,20 etc

    If you have less than 6 people you could use the assault bikes 2 per heat

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