• 10/06/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Farmers vs Lumberjacks

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


    Pass Thrus

    Around the worlds

    Scap Pullups

    Lacrosse Ball

    Spend 10 minutes priming shoulders b4 Handstand walk progressions


    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



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


    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!