• 08/05/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    400m Run

    Pass Thrus

    Mobility of choice

    Skill

    Pick a goat and work on it for 10-15 minutes

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15

    15 DL

    12 Step Ups 24/20

    9 GHD or Situps

    *DL should be light and fast something you can move for 15 minutes.

    **For Step Ups grab a pair of light dumbells to make it tougher

    **Use one of those dumbells for your situps if you aren’t doing GHD’s

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