• 07/08/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3

    9 Situps

    9 Burpees

    9 Box Jumps 24/20

    Rest 1 min

    AMRAP 3

    6 Situps

    6 Burpees

    6 Box Jumps

    Rest 1 min

    AMRAP 3

    3 Situps

    3 Burpees

    3 Box Jumps

    *Score is total Rounds plus reps add all 3 scores together

    Skill / Mobility

    Pick something you suck at and get better or pick something you lack mobility on & work on it for the remaining time

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