• 6/3/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm Up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    7 min AMRAP

    10 KB Swings

    10 Burpees

    16 Walking Lunge Steps

    Rest 3 min

    Metcon (AMRAP – Rounds and Reps)

    7 min AMRAP

    8 DB Thrusters 50/35

    250m Row

    Rest 3 min

    Metcon (AMRAP – Rounds and Reps)

    7 min AMRAP

    Sled push/ pull 50m or 10 Tire Flips

    16 Windshield wipers 95/65

    40 Lateral Hops over Windshield wiper bar
    You choose sled weight,

    * break Class into 3 teams and rotate them through the 3 amrap’s

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+