• 10/18/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Skill

    EMOM 5

    :30 M.E HSPU*

    *Make them as hard as possible, Strict, Deficit etc.

    ** Scale to :30 Handstand hold

    or :30 Z-Press

    WOD

    Metcon (5 Rounds for time)

    Every 6 minutes x 5

    20 WB 20/14

    15 T2B

    :60 AD or AAB

    15 G2OH 50/35 KB or DB’s

    AD= Airdyne Holland

    AAB = Air Assault Bike GH

    5 Rounds record your time each round, rest until the next 6 minute mark. Coach set the timer for 5 x 6 min intervals or restart the timer every 6 minutes so the time on the clock is their score

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