• 12/02/2016


    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

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    5 BS 225/155

    2 Rounds of Cindy

    *use racks for squats

    Cindy =

    5 Pullups

    10 Pushups

    15 Air Squats

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