• 08/23/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard


    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds


    EMOM 5

    :30 M.E HSPU*

    *Make them as hard as possible, Strict, Deficit etc.

    ** Scale to :30 Handstand hold

    or :30 Z-Press


    Metcon (5 Rounds for time)

    Every 6 minutes x 5

    20 WB 20/14

    15 T2B

    :30 wall facing HS hold*

    15 G2OH 50/35 KB or DB’s

    45 Dubs

    5 Rounds record your time each round, rest until the next 6 minute mark. Coach set the timer for 5 x 6 min intervals or restart the timer every 6 minutes so the time on the clock is their score

    *scale to wall walks for :30 or 10 Z-Press

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!