• 08/31/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats


    :30/:30 Row repeats x 4 (4 Rounds for distance)

    :30/:30 Row/Rest

    Row repeats for distance

    x 4

    Stay on the rower for 4 minutes, use the “select workout” feature on the Erg. Select “custom workout” and select “:30/:30” the erg will keep track of rest time and interval count


    *See 6/20 for previous performance, this isn’t saved as a benchmark

    Stagger which 5 minute piece athletes start on based on class size

    Metcon (Distance)

    With a 17 minute running clock


    Row for Distance

    Rest 1 Min

    Metcon (AMRAP – Rounds and Reps)


    4 Burpees

    4 KB PP Left 50/35

    4 KB PP Right

    4 Box stepovers w/ KB

    Rest 1 Min

    Metcon (AMRAP – Rounds and Reps)


    10 H2H KB Swings 50/35

    10 Situps

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