• 10/25/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Happy Birthday Coach Ellen!!

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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

    Skill

    A1) TGU x 1 / side for quality x 3 sets

    A2) 5 x Strict pronated grip pull-ups AHAP x 3 sets

    *A2 as hard as possible, least amount of band for scaled, if you can do 5 strict pull-ups add weight either a dip belt, dumbbell or med ball between feet or chains. or put a band around shoulders and loop one end around heavy KB on the floor behind you. Make this 5 tough reps!

    WOD

    Coach Ellen’s 55th Bday WOD (AMRAP – Rounds and Reps)

    AMRAP 25

    11 HSPU

    11 Situps*

    11 FS 75/55

    11 Pullups

    11 Cal Row

    *or :11 second dance break but you must do all your sit ups post WOD or do the ab challenge

    **start people on different pieces, 5-8 on rowers (5 GH, 8 Holland) and pick an order they go in. after a few rounds it’s 1st come 1st serve. Can also use bikes or move to the next movement until rower becomes available
    5 movements x 11 reps = 55

    AMRAP 25 = 25th

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