• 6/10/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats

    WOD

    Metcon (AMRAP – Rounds and Reps)

    “Liver & Onion”

    Partner Workout!

    Pair up with someone and divide the work as you see fit (the numbers below are total for the team). Only one person works out at a time. Finish all the reps from each movement before moving on to the next.



    As many rounds as possible in 20 minutes.



    10 handstand push ups

    20 burpee over parallette/ bar

    30 db pwr snatches -one single dumbbell- 50/35

    40 tire flips (solo or both lifting the tire together)

    50 air squats

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