• 10/06/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Farmers vs Lumberjacks

    6am, 5:15pm & 6:15pm Holland with the challenge crew

    Mobility

    Pass Thrus

    Around the worlds

    Scap Pullups

    Lacrosse Ball

    Spend 10 minutes priming shoulders b4 Handstand walk progressions

    Skill

    EMOM 10

    Handstand walk progressions

    :30 on :30 rest

    Handstand walks

    Shoulder Taps

    Hand to hand shift

    2-3 ft kick up & walk to wall

    Sideways wall walks

    Box piked walks

    Static holds

    https://youtu.be/tL0Zdu2VE5U

    https://youtu.be/xTEveQ6deYg

    *scaled if you can’t kick up to a handstand do OH KB waiters walks

    WOD

    6 Month re-test from 4/6/2016

    Nate (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    2 Muscle-ups

    4 Handstand Push-ups

    8 Kettlebell Swings, 70#
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    To learn more about Nate click here
    Women’s RX KB 50#

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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!
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