• 2/10/2016

    CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    10 Air Squats

    10 Arm Circles (front)

    10 Bridges

    10 Arm Circles (back)

    Shoulder Shrugs (5 front/ 5 back)

    W/ PVC

    :60 Pass Thru’s

    10 Front Squats

    10 Slow Presses

    Weightlifting

    Shoulder Press (5×3)

    + 5-10 lbs.

    Skill

    T2B (Kipping & K2E)

    WOD

    Metcon (2 Rounds for reps)

    AMRAP ??

    – 10 Front Squats (115/75)

    – 10 T2B

    * Rest ??

    AMRAP ??

    – 10 Front Squats (115/75)

    – 10 T2B

    * Score each AMRAP separately

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