• 12/31/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bike or Row 400 meters

    10 Jumping Jacks

    10 Arm Circles (both directions)

    10 Push-Ups

    10 Arms Across the Chest

    10 Core Twist arms side to side

    6 Ring Dips

    8 Ring Rows

    10 Lunges w/ Twist

    Metcon

    Ode to 2016 w/ 1600m Row

    For large classes, split the class in 1/2

    1/2 does the 10 min Row/ Bench

    1/2 does the two 5 min AMRAPS back to Back

    Metcon (Weight)

    With a 10 min. running clock:

    Row 1,600 meters (w/ partner)

    With the remaining time, Bench Press AMRAP (reps) w/ partner. One partner Bench Presses while the other spots, alternate as needed. Choose one weight & use it for all reps. Score= reps x lbs.

    .

    Rest 5 Minutes

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5 (w/ partner)

    12 Goblet Lunges

    16 Goblet Squat

    20 Russian Twist L&R =1

    * One partner works at a time, alternate as needed.

    no rest go right into next wod

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5 (w/ partner)

    20 Partner Med Ball Sit-Ups

    50 Double Unders

    * One partner works at a time during Double Unders, alternate as needed.

    Metcon

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