• 06/25/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    Metcon (AMRAP – Reps)

    Teams of 3

    AMRAP 30

    Partner A Run 300m

    Partner B Movement for reps

    Partner C Rest

    *Repeat until all partners

    Run/Reps & Rest

    -Then-

    Move to next movement

    when you get through all go back to the 1st movement

    Burpees

    KB Swings

    Row Calories

    Tire Jump on/in/over

    *For large classes start teams at different movements and have them follow in order.

    **Holland we will put a cone between 200m & 400m. Grand Haven Lonny will mark where to run to & back in.

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