• 06/11/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call Out’s #3 Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    After coach call outs, practice Box Jump / Step Downs and go over tire flips with new athletes

    *Granite Games Athletes treat this as MAP 9 work. 30 minutes of aerobic work to move blood. This should be done at a pace you could hold for 2 hours

    Metcon (AMRAP – Reps)

    AMRAP 30

    Teams of 2

    50 Alt Box Jumps 24/20

    400m Run (Together)

    30 Cal Row ea

    20 Med Ball Situps ea.

    10 Tire Flips total

    each round is 200 reps

    400m run counts as 40.

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