• 08/12/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run / Row or bike 10 minutes at an aerobic pace

    Mobility of choice

    Skill

    Double Under practice 10 Minutes

    WOD

    Metcon (Time)

    9-15-21

    Cals Row

    18-30-42

    Dubs

    Rest 5 min

    21-15-9

    Box Jumps 24/20

    Burpees

    For WOD 1

    Row 9 Cal then 18 Dubs

    Row 15 Cal then 30 Dubs

    Row 21 Cal then 42 Dubs

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