• 11/04/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call Out Total Body Warm Up (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Mobility

    Partner PVC stretch

    Angled PVC stretch

    Endurance

    5 Rounds

    10 cals on rower

    100 single jumps

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    10 DB bent over rows

    10 Scap pulls

    10 K2E (or T2B)

    10 Mountain climbers (L&R=1)

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