• 10/04/2014

    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Musical Medicine Balls (No Measure)

    WOD

    Metcon (AMRAP – Reps)

    Saturday Partner WOD (AMRAP) – 4×4

    4-min AMRAP:

    A) 10 goblet squats (50/35)

    10 Chin-Ups

    B) Max rep wall balls

    1-min rest

    4-min AMRAP:

    A) Overhead plate hold (45/25)

    B) Max rep burpees

    1-min rest

    4-min AMRAP:

    A) Plank hold

    B) Max rep GHDs or Med Ball Situps

    1-min rest

    4-min AMRAP:

    A) 250m Row

    B) Max rep KB swings (50/35)

    “A” movement is pace-setter by one partner while other partner performs max reps of “B” movements. Partner team counts “B” reps only. Total reps from all 4 sets combined equals final AMRAP score.

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!
+