• 06/04/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call-Outs Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    WOD

    Partner A runs 400m while

    Partner B Performs 1st movement

    Then Partner A performs while B runs

    Switch to next movement after ea has run

    If you finish thru burpees start over

    Score is total reps, running is pacesetter

    Metcon (AMRAP – Reps)

    Partner Pacesetter

    25 Min AMRAP

    Floor Press 155/115

    Row Cal

    Dubs 10 = 1 pt

    Burpees 5 = 1 pt

    MU’s

    *2 C2B + 2 Dips = 1 MU count 2 C2B/ 2 Dips as 1 for score

    *For singles divide in 1/2 to = Dubs for scores

    WOD

    Grand Haven 7:30am

    Murph (Time)

    For Time:

    1-Mile Run

    100 Pull-ups

    200 Push-ups

    300 Air Squats

    1-Mile Run

    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    To learn more about Murph click here

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