• 09/09/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    WOD

    10 Min AMDAP ROW (Distance)

    10 min A Much Distance As Possible

    Rest 5 Minutes

    3-2-1-1-2-3 (AMRAP – Reps)

    3 Min KB Swings 50/35

    3 Min Rest

    2 Min Box Jumps 24/20

    2 Min Rest

    1 Min HSPU

    1 Min Rest

    1 Min Dubs

    1 Min Rest

    2 Min Squats

    2 Min Rest

    3 Min Situps

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