• 08/15/2016


    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    Skill

    EMOM 8

    RX:

    1 T2B

    1 C2B

    1 BMU

    Scaled

    1 K2E or T2B

    1 PU

    1 C2B

    Beginner skill work

    Coach lead kipping practice for Pullup and K2E

    WOD

    Anaerobic Lactic Endurance (2 Rounds for time)

    6:00min cap / Rest 12 min Repeat

    This is an all out SPRINT!

    Row 250

    10 KB Swings 70/50

    10 Burpees

    10 KB Swings

    10 Burpees

    10 KB Swings

    Row 250

    Scaled

    Row 200

    7 KB Swings 50/35

    7 Burpees

    7 KB Swings

    7 Burpees

    7 KB Swings

    Row 200

    *Must finish in under 6 minutes

    or scale the 2nd attempt more.

    **For classes larger than 8**

    Run a heat of 8 every 6 minutes

    0-6 Heat 1

    6-12 Heat 2

    12-18 Heat 3

    18-24 Heat 1 Re-Test

    24-30 Heat 2 Re-Test

    30-36 Heat 3 Re-Test

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