• 12/26/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Bring Sally Up Warm Up (No Measure)

    Squat version with PVC or empty barbell

    *coaches use Sonos to play “flower” by Moby


    Back Squat (6 x 6 @ 70% + 5-10#’s)


    Metcon (AMRAP – Rounds and Reps)

    Teams of 2-3

    AMRAP 8

    8 FP 135/85

    8 RKBS 70/50

    8 Strict Chin Up*

    Format is A/B/A then B/A/B

    I.e. Partner A does FP & Chin ups partner B does RKBS, next round alternate

    *scale to partner assisted chin, AHAP band or row

    Rest 2 min

    AMRAP 8

    20 cal bike or row (alt @ 10)

    20 BJSD 24/20 (alt ea rep)

    20 anchored sit-ups (alt @ 10)

    Split the class in 1/2 for large classes if needed for bikes (I prefer air bike over rowing for Monday)

    *anchor feet with dumbells or partner holds feet

    Score is total rounds + reps of both AMRAP’s combined

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