• 12/20/2016


    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

    Strength

    Back Squat (6 x 6 @ 70%)

    WOD

    CrossFit Games Open 16.4 (AMRAP – Reps)

    13-Minute AMRAP:

    55 Deadlifts, 225# / 155#

    55 Wall-Ball Shots, 20# / 14#

    55 Calorie Row

    55 Handstand Push-ups
    Start scaled athletes on the row if you have more athletes than rowers. For really large classes divide class in 3rds. 1st group starts on rowers then 2nd group rows, 3rd group goes in order. everyone that starts on the row goes back to the top to go in order Deadlifts then wallballs then they’d skip row and go to HSPU

    Auxiliary Training

    EMOM 15

    Min 1 Triple TNG PC @ 75%

    Min 2 15 Cal Row Hard

    Min 3 Rest

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