• 07/26/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Bring long socks or pants! We are rope climbing today!!

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    Warm-up

    Upper #2 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    15 x Pass Thrus

    15 x Jumping Jacks

    10 x Push Press

    10 x V-Ups

    5 x Burpees

    5 x Push-Ups

    Skill

    Rope Climbs

    http://www.youtube.com/watch?v=uKGy8EsN0VI&sns=em

    WOD

    7000lb Elephant (Time)

    Move, from G2OH, any way possible:

    7000 lb – men

    5000 lb – women

    You choose the weight,

    example:

    52 reps at #135 (men)

    37 reps at #135 (women)

    74 reps at #95 (men)

    52 reps at #95 (women)

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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!
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