• 11/04/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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


    OH Squats


    Partner PVC stretch

    Angled PVC stretch


    5 Rounds

    10 cals on rower

    100 single jumps


    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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