• 06/28/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Review Muscle Up progressions after warm up. Assisted, banded, jumping from box, laying on ground up and over

    Ring Warm Up (No Measure)

    3 Rounds:

    5 Ring Dips

    5 Ring Row

    10 Air Squats

    Skill

    EMOM 12

    Min 1 Double/Triple Unders

    Min 2 Muscle Ups / Muscle up progressions

    Min 3 Rest

    x 4

    Last round max burpee ring muscle ups for RX

    Split the class in 1/2 or 1/3rds & start a group at ea. station. If you don’t have double unders this is your time to practice. No single unders today

    Metcon (Time)

    3 Rounds for Time

    800m Run

    10 Burpee Box Jump Overs 24/20

    20 Walking Lunge Steps

    30 Slam Balls

    40 Squats

    50 Dubs or 100 Singles

    *You pick weight on Slam Balls

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