• 06/10/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    Skill

    Brief rowing technique

    WOD

    Metcon (Time)

    Partner WOD

    Row 5K for time

    Partner Pacesetter

    Partner A) Row

    Partner B) Run 2 laps around track

    then switch and repeat with partner B rowing

    next time partner A rows

    Partner B will do 1 lap double KB farmers walk

    After both have done farmers walk go back to run, then farmers walk etc.

    Round 1

    Both run 2 laps

    Round 2

    Both FW 1 Lap

    Round 3

    Both run 2 laps

    Round 4

    Both FW 1 Lap

    etc. etc.

    Coach Led — Cool Down

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