• 12/03/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC Warm Up (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    WOD

    Partner WOD

    Split up reps and rowing as needed in 1st two AMRAPS

    3rd AMRAP ea partner does 4 reps “You go I go”

    Metcon (Distance)

    AMDAP 7

    Row for distance (meters)
    Rest 3 minutes

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    30 Situps

    15 Deadlifts 245/165
    Rest 3 minutes

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    4 Burpees

    4 KB Push Press L 50/35

    4 KB Push Press R 50/35

    4 Box Step Overs w/KB 50/35
    Each person does 4 Reps. You go I go

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