• 07/09/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Dodgeball (No Measure)

    WOD

    Do as little or as much of the measures as you want. Spend the rest of the time mobilizing

    1 Min American KB Swing Test (AMRAP – Reps)

    1 Minute to establish max rep KB Swings

    50/35

    1 Min Box Jump Test (AMRAP – Reps)

    1 min max box jumps
    24/20

    1 minute Double Under Test (AMRAP – Reps)

    1000m Row (Time)

    Max Effort 1000m Row

    Standing Broad Jump (Distance)

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+