• 10/08/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up


    Twist & Crawl Warm Up (No Measure)

    Movement = Length of Rig

    Jog back down the center of the Rig,

    For GH go the length of the mats

    Bear Crawl

    Toy Soldiers

    Spiderman Crawl

    Lunge & Twist

    Cowboys

    Army Crawl

    Strippers

    Tic Tac Toe (No Measure)

    Med Ball Tic Tac Toe
    Holland Only

    Metcon

    Metcon (Weight)

    With a 10 min. running clock:

    Row 1,600 meters (w/ partner)

    With the remaining time, Bench Press AMRAP (reps) w/ partner. One partner Bench Presses while the other spots, alternate as needed. Choose one weight & use it for all reps. Score= reps x lbs.

    * Rest 3 min.

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 7 (w/ partner)

    12 Ring Dips

    16 Ring Rows

    20 Med Ball Lunges w/ Twist, 20/14

    * One partner works at a time, alternate as needed.

    * Rest 3 min.

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 7 (w/ partner)

    20 Partner Med Ball Sit-Ups

    50 Double Unders

    * One partner works at a time during Double Unders, alternate as needed.

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