• 7/1/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    WOD

    Metcon (Time)

    For Time with Partner

    1 mile Run

    8 Rounds

    8 Power Cleans 195/125

    8 Front Squats

    8 S2OH

    1600m Row

    * Must start or finish with Run or Row, you can break it up however you want. You do not have to run with your partner. Must run once and row once.

    * must complete a full round before partner can go. 4 rds/ partner

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