• 07/11/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Twist & Crawl (No Measure)

    Movement = Length of Rig

    Jog back down the center of the Rig,

    For GH go the length of the mats

    Bear Crawl

    Toy Soldiers

    Spiderman Crawl

    Lunge & Twist

    Cowboys

    Army Crawl

    Strippers

    Mobility

    Couch Stretch &/or

    Banded Hip Distractions

    Strength

    Last 1RM 4/11

    Back Squat (1RM)

    WOD

    Mini Chief AMRAP (AMRAP – Rounds and Reps)

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    Rest 1 minute

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    Rest 1 Minute

    3 Minutes

    3 x Power Cleans 135/85

    6 x Push-Ups

    9 x Squats

    11 Minutes Total Rounds + Reps
    After 1 Minute rest continue where you left off at the end of the 3 minutes

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!
+